Monday
A. 4 Sets
– Back Squat X 8 (add weight)
B. For Time: (18 cap)
– 1k /930m Row
– 50 Deadlifts (185/135) (+225/155)
– 50/40 Cal AB
– 50 DB Step ups (50/35) to 24/20
Tuesday
A. 3-4 Sets:
– AMRAP UB BB Strict Press (95/65) (+135/85)
– AMRAP UB Strict Pullups
B. 9 Min EMOM:
1) 8-10 T2B
2) 10-12 DB S2OH (50/35)
3) 40-50 DUs
@ 10:00
C. 9 Min AMRAP:
– 8 Pullups (+C2B)
– 10 HSPU
– 40 DUs
Wednesday
A. 9 Min EMOM:
1-3) Tng Power Snatch X 4
4-6) TnG Power Snatch X 3
7-9) TnG Power Snatch X 2
B. For Total Reps
0-5:00
– 100’ 1DB FR Walking Lunge (50/35) (+2DB)
Then, AMRAP:
– 10 BF Burpees
– 10 OHS (75/55) (+95/65)
6:00-11:00
– 75’ 1DB FR Walking Lunge (50/35) (+2DB)
Then, AMRAP:
– 8 BF Burpees
– 8 OHS (95/65) (+115/75)
12:00-17:00
– 50’ 1DB FR Walking Lunge (50/35) (+2DB)
Then, AMRAP:
– 6 BF Burpees
– 6 OHS (115/65) (+135/95)
Thursday
Complete w/ a partner:
0-10:00
– 100/80 Cal AB
– 100/80 Cal Row
– AMRAP Cals Ski
12:00-22:00
– 100/80 Cal Row
– 100/80 Cal Ski
– AMRAP Cals AB
24:00-34:00
– 100/80 Cal Ski
– 100/80 Cal AB
– AMRAP Cals Row
*Both working on 100/80s
*Only 1 working on AMRAP
Friday
A. Every 2:30 for 4 sets (10 mins)
– 200m Run
– 3DL + 2 Hang Cleans + 1 S2OH
*score = TOTAL lbs lifted
B. For Time:
– 50 Wall Balls (20/14)
– 10 Wall Walks
– 50 Wall Balls (20/14)
– 10 Wall Walks (+100’ HS Walk)
Saturday Woolfeman Special
*8am and 9am classes
Everyone who shows up and completes Chad will receive a special edition patch from Go-Ruck!!
A. “Chad”
For Time: (40 Cap)
– 1000 Step Ups (20”) (+Vested)
OR
B. “Partner Chad”
For Time: (40 Cap)
– 1000 Step Ups (20”) (+Vested)
*Complete an UB Set of pushups during “resting period”
To learn more about Chad Wilkinson, click the link below
Sunday Open Gym
– 8:30 am-10:30am