Monday
A. 10 Min AMRAP:
– 10 Power Snatch (75/55)
– 30 DUs
Rest 3 mins
B. 8 Min AMRAP
– 8 2DB S2OH (50/35)
– 8 T2B
Rest 2 Mins
C. 6 Min AMRAP:
– 6 Power Cleans (135/95)
– 6 BF Burpees
Tuesday
A. 12 Min EMOM:
1) 12/9 (+15/12) Cal AB
2) 10 Back Rack Step Back Lunges
3) 10 Front Squats
4) Rest
B. For Time:
– 40/30 Cal AB
– 30 DB Step Ups (50/35)
– 20 DB Devils Press (50/35)
– 30 DB Step Ups (50/35)
– 400m Run
Wednesday
A. 10 Min EMOM:
– Split Jerk X 1 (build to heavy)
B. For Time:
21-15-9
– DL (185/135) (+225/155)
– HSPU
Into:
21-15-9
– S2OH (95/65) (+135/95)
– Pullups (+C2B)
Thursday
Complete w/ partner:
For Time:
– 500/400 Cal Ski
*one partner always running 200m
Friday
A. ~10 mins to build to MOD Clean
B. CF Open 14.4
14 Min AMRAP
– 60 Cal Row
– 50 T2B
– 40 Wall Balls
– 30 Power Cleans (135/95)
– 20 Ring MU
C. From 14-20:00
– Find 1RM DL + Clean + Hang Clean
Saturday Woolfeman Special
*8am and 9am classes
Complete w/ partner:(35 Cap)
For Time:
– 100 Alt. DB Snatch (50/35)
– 90 Box Jump Overs (24/20)
– 80/65 Cals AB
– 70 OHS (95/65)
– 60 BF Burpees
– 50/40 Cals AB
– 40 Squat Snatch (135/95)
– 30 BBJO (24/20)
– 20/15 Cals AB
🐺
Sunday Open Gym
– 8:30 am-10:30am