Monday
A. 9 Min EMOM:
1) 5 FS @ 31X1
2) 10 Back Squats
3) Rest
B. 20 Min EMOM:
1) 40-50 DUs (+60-75)
2) 12-16 DB Snatch (50/35)
3) 3-5 Wall Walks
4) 8-10 2DB Cleans (50/35)
Tuesday
A. 12 Min EMOM:
1) 8-10 S2OH
2) 50’ DB Walking Lunge
3) Rest
*Rnd 1/3: FR Lunge
*Rnd 2/4: OH Lunge
B. Every 5 Mins for 4 sets:
– 30/24 Cal Row (⅓ easy, ⅓ mod, ⅓ fast)
– “tough” UB Gymnastics movement
*You pick a movement!
Wednesday
A. 15 Min EMOM:
1) 8 BF Burpees (+10)
2) 10 UB Deadlifts (185/135) (+225/155)
3) 15 Wall Balls (20/14)
Rest 5 mins
B. 15 Min EMOM
1) 5 Power Clean Singles (135/95) (+185/135)
2) 5.5 HSPU (+Strict)
3) 15 Box Jump Overs (24/20)
Thursday
Complete w/ a partner
A. 3 Rounds For Time:
– 400m Run (both)
– 60/50 (+75/55) Cals AB
– 200m Run (Both)
– 45/30 (+60/45) Cals Row
Friday
A. CF Open 23.1 RX (14.1 Repeat)
14 Min AMRAP
– 60 Cal Row
– 50 T2B
– 40 Wall Balls (20/14)
– 30 Power Cleans (135/95)
– 20 Ring MU
A. 23.1 Scaled
14 Min AMRAP
– 60 Cal Row
– 50 Hanging Knee Raise
– 40 Wall Balls (14/10)
– 30 Power Cleans (95/65)
– 20 Jumping Pullups
Saturday Woolfeman Special
*8am and 9am Classes*
Complete w/ a partner:
30 Min AMRAP
A. For Time:
-80 DB S2OH (50/35)
-400m run (both)
-60 DB Front squats (50/35)
-400m run (both)
-40 DB squat clean thrusters (50/35)
-400m run
*Then, w/ remaining time:*
B. AMRAP ALT. Rounds
-40 DUs
-20 DB step Ups (50/35) to 24/20”
-10 BBJO (24/20)
🐺
Sunday Open Gym
– 8:30 am-10:30am