Monday
A. 12 Min EMOM:
1) 12/9 (+15/12) Cal AB
2) 8 Back Rack Step Back Lunges
3) 8 Front Squats
4) Rest
*Add weight to last week
B. 20 Min AMRAP:
– 3 DB Cleans (50/35)
– 6 2DB FS
– 9 Pullups (+C2B)
Rest 60s
*Add 1 DB Clean every round
Tuesday
A. 10 Min EMOM:
1-3) Split Jerk X 3 @ ~65%
4-6) Split Jerk X 2 @ ~75%
7-10) Split Jerk X 1 @ 85%
B. For Time:
– 50/40 Cals Row
– 40 HSPU (+S.HSPU)
– 150 DUs
– 40 DB Pushups (+HSPU)
Wednesday
A. 10 Min AMRAP:
1-2-3-4…
– Deadlifts (185/135) (+225/155)
– Box Jump Overs (24/20)
Then, w/ remaining time:
– Max BF Burpees
Rest 5 Mins
B. 10 Min AMRAP:
5 Rounds:
– 10 T2B
– 10 DB Step Ups
Then, w/ remaining time:
– Max Cals AB
Thursday
Complete w/ partner:
5 Rounds For Time:
– 400m Run (both)
-*Cals Ski*
*Rnd 1: 100/80
*Rnd 2: 80/65
*Rnd 3: 60/50
*Rnd 4: 40/30
*Rnd 5: 20/15
Friday
A. ~10 mins to build to MOD Snatch
B. CF Open 15.5
For Time:
27-21-15-9
– Cals Row
– Thrusters (95/65)
C. Then. Until 20:00
– 1RM Deadlift + Hang Snatch + OHS
Saturday Woolfeman Special
*8am and 9am classes
Complete w/ a partner (35 Cap)
– 25 Wall Walks
*partner hangs from bar
– 50 2DB Hang Cleans (50/35)
*Partner holds HS
– 75 DB Burpee Deadlifts 50/35)
– 100 2DB S2OH 50/35)
*partner Holds Farmer Carry
– 75 Burpee to 6” target
– 50 2DB Hang Cleans (50/35)
*Partner holds HS
– 25 Wall Walks
*partner hangs from bar
🐺
Sunday Open Gym
– 8:30 am-10:30am