Monday
A. 5 Sets:
– Back Squat X 7 (add weight to friday)
B. For Time:
– 60/45 Cals AB
– 150 DUs
– 30 OHS (95/65) (+135/95)
Tuesday
A. 8 Sets:
– Split Jerk X 2 (start light, build)
B. 6 Min AMRAP:
0-3) Max Burpee C2B (+Burpee Ring MU)
3-6) Max Burpee Pullup (+Burpee Bar MU)
C. Additional/optional Strength
2-3 Sets:
– 1arm KB Row X 8-10
– DB Bench Press X 8-10
D. Additional/optional conditioning
– 10 Min AB
– 10 Min Row
*every 2 mins complete 30s sprint
Wednesday
A. 2 Rounds:
– 30 DL (185/135) (+225/155)
– 30 WB (20/14)
– 30 Cal Row
– 30 HSPU
Rest 5 mins, then repeat
B. 2-3 Sets:
– Reverse FR KB step back lunge X 6-8 (each)
*step off 2-4” plate
– 15 Hollow Rocks + 20 Alt. V-Ups + 30s Plank
Thursday
A. For Time w/ partner (40:00 Cap)
– 120/90 Cal AB
– 60 Box Jump Overs (24/20)
– 400m Run (together)
– 90/75 Cal AB
– 45 Box Jump Overs
– 400m Run (together)
– 60/45 Cal AB
– 30 Box Jump Overs
– 400m Run (together)
Friday
A. 3 Min EMOM
– Hi-Hang Squat Clean X 3 (Light, perfect Form)
@ 3:00
B. 4 Min EMOM:
– Hang Squat Clean X 2 (building)
@ 7:00
C. 5 Min EMOM:
– Squat Clean X 1 (build to heavy)
D. CF Open 13.4
7 Min AMRAP:
3-6-9-12-15…
– Clean & Jerk (135/95)
– T2B
Saturday Woolfeman Special
*8am and 9am classes
TBA
Sunday
Open Gym 8:30am-10:30am