Monday
A. Every 75s For 8 Sets:
– 2 Push Press + 2 Push Jerks + 2 Split Jerk
B. 20 min AMRAP:
– 12/9 Cal Row (+15/12)
– 10 T2B
– 5 HSPU (+Strict)
Rest 60s
*Add 1 HSPU Every Round

Tuesday
A. 3 Sets:
– 10 Back Rack step back lunges
Directly into:
– Speed FS burnout
Rest as needed
B. 12 Min AMRAP:
– 60 DUs
– 30 Wall Balls (20/14)
– 40 DUs
– 20 DB Step Ups (50/35) to 24/20”

Wednesday
A. For Time (20 cap)
– 20 BF Burpees
5 Rounds:
– 6 Pullups (+C2B)
– 6 Snatches (95/65) (+135/95)
Then:
– 20 BF Burpees
4 Rounds:
– 7 Pullups (+C2B)
– 5 Snatches (115/75) (+165/115)
Then:
– 20 BF Burpees
3 Rounds:
– 8 Pullups (+C2B)
– 4 Snatches (135/95) (+185/135)

Thursday
Complete w/ partner:
3 Sets:
11 Min AMRAP
– 400m run (both)
– 100/80 Cals Row
– 200m Run (both)
– Max Cals AB & Ski
Rest 2 Mins

Friday
A. Every 75s for 8 sets:
– OHS X 4 (add weight to last week)
B. For Time:
9-6-3
– Squat Cleans (135/95) (+185/135)
– Wall Walks
Into:
21-15-9
– Thrusters (95/65)
– Box Jump Overs (24/20)

Saturday Woolfeman Special
*8am and 9am classes

For time w/ partner: (35 cap)
-2k/1800m row (4x500m/4x450m)
-50 BBJO (24/20) (+30/24)
*partner holds Deadlift bar
-50 C2B (+30 Bar MU)
-100 Deadlifts (185/135) (+225/155)
-50 T2B
-50 BBJO (24/20) (+30/24)
*partner holds DL bar
-2k/1800m row (8x250m/8x225m)
🐺

Sunday Open Gym
– 8:30 am-10:30am

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