Monday
A. 3 Heavy Sets:
– Front Squat X 3.3
B. For Time:
3 Rounds:
– 8 Power Clean & Jerk (135/95) (+165/115)
– 12 BF Burpees
Then:
3 Rounds:
– 10 Power Clean & Jerk (95/65) (115/75)
– 12 BF Burpees
Tuesday
A. 3 Sets (every 7 mins):
– 2:00 Row (60s easy/30s mod/30s fast)
– 60s AMRAP Pullups (+C2B)
– 2:00 AB (60s easy/30s mod/30s fast)
– 60s AMRAP T2B
Rest 60s
B. 3 Sets:
– Bent Over KB Row X 8-10
– 200’ KB Farmer Carry
Wednesday
A. 3 Sets:
– OHS X 5 @ 31×1
B. 4 Min AMRAP:
– 30 DL (185/135) (+225/155)
– 20 Box Jumps (24/20)
– AMRAP HSPU (+Strict)
Rest 2 mins
C. 4 Min AMRAP:
– 20 HSPU (+Strict)
– 20 Box Jumps (24/20)
– AMRAP DL
Rest 2 mins
D. 4 Min AMRAP:
– 5 DL
– 5 Box Jumps
– 5 HSPU (+Strict)
Thursday
A. 30 AMRAP w/ partner:
15-30-45-60-75…
– Cals Row
– Lateral Burpee Over Rower
– Cals AB
Friday
A. Build quickly to a MOD Squat snatch
B. 20 Min Clock:
13 Min AMRAP
– 15 Wall Balls (20/14)
– 45 DUs
– 4 C2B (+Bar MU)
Then, w/ remaining time:
C. Find 1RM Snatch
Saturday Woolfeman Special
*8am and 9am classes
TBA
Sunday
Open Gym 8:30am-10:30am