Monday
A. 12 Min EMOM:
1) 12/9 (+15/12) Cal AB
2) 6 Back Rack Step Back Lunges
3) 6 Front Squats
4) Rest
*Add weight to last week
B. WZA 2023 “Rings N Squats” Variation
For Time (15 min Cap)
– 21 Pullups (+C2B)
– 21 Back Squats (135/95) (+185/135)
– 15 C2B (+Bar MU)
– 15 Front Squats (135/95) (+185/135)
– 9 Bar MU (+Ring MU)
– 9 OHS (135/95) (+185/135)
Tuesday
A. 10 Min EMOM::
1-3) Split Jerk X 2 @ ~70%
4-6) Split Jerk X 2 @ ~75%
7-10) Split Jerk X 2 @~80
B. 12 Min AMRAP:
– 50 DUs
– 25 2DB S2OH (50/35)
– 40 DUs
– 20 DB Pushups
– 30 DUs
– 15 DB Hang Cleans (50/35)
Wednesday
A. 4 Sets:
3 Min AMRAP:
– 5 BF Burpees
– 5 Deadlifts (185/135) (+225/155)
– 10 BF Burpees
– 10 Deadlifts (185/135) (+225/155)
– Max Cals Row
Rest 60s
B. 2-3 Sets:
– 8-10 Elevated BB RDL @ 31X1
– “tough” set of Strict T2B
– 45-60s Farmer Carry Hold
Thursday
30 min AMRAP w/ partner:
A. For Time:
– 100/80 Cal AB
– Bogle Loop Run
– 80/65 Cal AB
– 600m Run
– 60/50 Cal AB
– 400m Run
– 40/30 Cal AB
– 200m Run
B. w/ remaining time
– Max Cals AB
Friday
A. ~10 mins to build to MOD
– Clean & Jerk
B. CF Open 20.1
10 Rounds For Time: (15 Min Cap)
– 8 G2OH (95/65)
– 10 BF Burpees
Then, until 22:00
C. Find 1RM Clean + FS + Jerk
Saturday Woolfeman Special
*8am and 9am classes
30 Min AMRAP w/ partner:
A. For time:
-25 Wall walks
-50 1 DB FS (50/35) (+2DB)
-50 T2B (+75)
-100 1DB step ups (50/35) to 24/20”
-50 T2B (+75)
-50 1 DB FS (50/35) (+2DB)
-25 Wall walks
Then w/ remaining time:
B. AMRAP:
-Wall balls (20/14) (+30/20)
-box jump overs (24/20) (+30/24)
*both working, rotate as needed*
🐺
Sunday Open Gym
– 8:30 am-10:30am