Monday
*No Classes! Only Open Gym 8am-12pm*
A. 12 Min EMOM:
1-3) Hi-Hang Snatch X 3 (6/10)
4-6) Hang Snatch X 2 (7/10)
7-12) Snatch X 1 (8/10)
B. 15 Min EMOM:
1) 2-3 Wall Walks + 6-8 Thrusters (95/65)
2) 6-8 Lat. double OTB burpees + 12-15 KB Swings (53/35) (+70/53)
3) Rest

Tuesday
A. 10 Mins of DU Practice
*If proficient, complete*
3 Sets:
– 30s N2W Hold
– 50’ Farmer Carry
– “tough” UB Set of DUs
B. 20 Min EMOM:
1) 5.5 HSPU (+ 5 strict + 5 kipping)
2) 10-12 2DB Front Squats (50/35)
3) 200’ Shuttle Run
4) 15-20 DB Step Ups (50/35)
5) Rest

Wednesday
A. 12 Min EMOM:
1-3) 2 Hi-Hang Clean + Jerk (6/10)
4-6) 2 Hang Clean + Jerk (7/10)
7-12) Clean & Jerk X 1 (8/10)
B. Every 75s X 5 Sets:
1) 10 Box Jumps (24/20) (+30/24) + 5.5 Deadlifts (185/135) (+225/155)
2) 8-10 Pullups (+C2B) + 50’ DB FR Walking Lunge (50/35)
Rest 60s

Thursday
Complete w/ a partner:
0-10: Max Cals AB + Max Cals Row
10-15: Max Cals Ski
Rest 3 mins
18-23: Max Cals SKi
23-33: Max Cals AB + Max Cals Row
*both working on AB/Row
*one working on Ski

Friday
A. CF Open 23.2
– TBA (Thursday @1pm)

Saturday Woolfeman BDAY Special
*8am and 9am classes

Complete w/ a partner: (33 min cap)
3 rounds for time:
-100/80 Cals AB
-50 S2OH (115/75) (+165/115)
-40 2DB Step overs (35/25) (+50/35)
-25 wall walks
*one always working on AB, other is in S2OH/Step overs. Complete in any order, Switch as needed
*once AB is complete, 1 working until S2OH/step overs are complete.
*1 working on wall walks

🐺

Sunday Open Gym
– 8:30 am-10:30am

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