Monday
A. Find 1RM Strict Press
B. 2 Sets:
– AMRAP UB “Speed” Push Press @ 70-80%
Rest as needed
C. 20 min AMRAP:
– 30 Alt DB Snatch (50/35)
– 60 DUs
– 20 Hang DB C&J (50/35)-Switch every 5
– 50 DUs
– 10 1DB Devils Press (50/35)
– 40 DUs
Tuesday
A. 3 Sets:
– 6 Back Rack step back lunges (add weight)
Directly into:
– Speed FS burnout (goal is 6-8+ reps)
Rest as needed
B. For Time: (12 Cap)
– 50/40 Cal AB
– 25 BF Burpees
– 400m Run
– 25 BF Burpees
Wednesday
A. 8 Min EMOM:
– Power Clean + Hang Power Clean (build to heavy)
B. For Time: (20 cap)
3 Rounds:
– 12 DL (135/95) (+185/135)
– 12 T2B
Rest 60s
3 Rounds:
– 10 DL (185/135) (+225/155)
– 10 Pullups (+C2B)
Rest 60s
3 Rounds:
– 8 DL (225/155) (+275/185)
– 8 C2B (+Bar MU)
Thursday
Complete w/ a partner:
For Time: (40 cap)
– 500/400 Cal Row
– 500/400 Cal Ski
*Both machines going at once, switch as needed
Friday
A. Every 75s for 8 sets:
– OHS X 3 (add weight to last week)
B. 12 Min AMRAP:
– 100’ DB OH Walking Lunge (50/35)
– 40 Wall Balls (20/14) (+30/20)
– 75’ DB OH Walking Lunge (50/35)
– 20 Thrusters (95/65) (+135/95)
– 50’ DB OH Walking Lunge
– AMRAP HSPU (+Strict) w/ remaining time
Saturday Woolfeman Special
*8am and 9am classes
A. For time w/ a partner (35 cap)
-Bogle loop run (both)
10 ALT. Rounds:
-6 2DB cleans (50/35)
-8 DB push-ups
-10 Box jump overs (24/20) (+30/24)
Then:
-100/80 Cals AB
then:
10 ALT. Rounds:
-6 2DB C&J (50/35)
-8 BBJO (24/20) (+30/24)
Then:
-Bogle loop run (together)
🐺
Sunday Open Gym
CLOSED! Happy New Year 🙂
Monday 1/2
Open Gym 9am-1pm
– WOD TBA