Monday
A. 4-5 Sets:
– Back Squat X 4 (add weight)
B. 20 Min AMRAP:
– 50 DUs
– 5 DL (205/145) (+255/175)
– 10 DB Step Ups (50/35) to 24/20”
Rest 60s
*add 1 DL every round
Tuesday
A. Every 75s For 8 Sets:
– 3 Push Press + 2 Push Jerks + 1 Split Jerk
B. For Time:
– 30 T2B
– 30 HSPU (+Strict)
– 30 T2B
– 60 Pushups (+HSPU)
Wednesday
A. For Total Reps:
0-5:00
– 400m Run
Then, AMRAP:
– 3 BBJO (24/20) (+30/24)
– 7 Cleans (95/65) (+135/95)
Rest 60s
6:00-11:00
– 400m Run
Then, AMRAP:
– 5 BBJO (24/20) (+30/24)
– 5 Cleans (135/95)(+185/135)
Rest 60s
12:00-17:00
– 400m Run
Then, AMRAP:
– 7 BBJO (24/20) (+30/24)
– 3 Cleans (185/135)(+225/155)
B. 2-3 Sets:
– 2 KB FR Step Back Lunge X 10 (5 each)
into:
– 50’ 2KB Farmer carry lunge
Thursday
Complete w/ partner:
A. 5 sets:
5 Min AMRAP
– 30/24 Cals AB
– 30/24 Cals Row
– Max Cals Ski
Rest 2 mins
*both working on AB/Row, switch as needed
*One working on Ski
Friday
A. Every 75s for 8 sets:
– OHS X 5 @ ~75% of last weeks double
B. 7 Min AMRAP
– 10 Wall Walks (+100’ HS Walk)
– 20 C2B (+15/10 Ring MU)
– AMRAP Power Snatch (75/55)
Rest 3 mins
C. 7 Min AMRAP:
– 30 Power Snatch (75/55)
– 20 Pullups (+15/10 Bar MU)
– AMRAP Wall Walks (+HS Walks)
Saturday Woolfeman Special
*8am and 9am classes
For Time w/ partner: (35 cap)
-400m run
-100 Wall Balls (20/14) (+30/20)
-50 BF burpees
-400m run
-75 Thrusters (95/65) (+135/95)
-50 BF Burpees
-400m run
-50 1DB devils press (50/35) (+2DB)
-50 BF Burpees
-400m run
🐺
Sunday Open Gym
– 8:30 am-10:30am