Tuesday
A. 12 min emom:
1) 35s HSPU (+ Strict)
2) 35s Strict Pullups
3) 35s Strict Press (95/65)
4) 35s DUs
Rest until 15:00, then:
B. 14 AMRAP:
– 12 HSPU
– 12 Pullups (+C2B)
– 12 Push Press (95/65)
– 60 DUs (120 singles)

Wednesday
A. Deadlift Volume
*match loads to last week
0-3) Max Deadlift in sets of 6
Rest until 5:00
5-8) Max Deadlifts in sets of 4
Rest until 10:00
10-13) Max Deadlifts in sets of 2
B. For Time: (15 cap)
– 100 Step Ups (BW) (+50/35) to 24/20
– 100/80 Cal Row

Thursday
A. 3-4 “burnout Drop” Sets
– Bench Press + Pushup Burnout
into:
– Body Row + Bent Over BB Row Burnout
*RX Bench: (135/95)
* RX Row: (95/65)
B. Complete the following w/ a partner:
5 Min AMRAP:
– BF Burpees
– Cals AB
Rest 60s
5 Min AMRAP
– BF Burpees
– Cals Row
Rest 60s
– BF Burpees
– Cals Ski
*both partners working at same time.
*Score is TOTAL REPS of everything ☺

Friday
A. 6 Min EMOM:
1-3) Hi-Hang Snatch X 3
4-6) Hang Snatch X 2
Then:
2 Sets:
2 Min AMRAP
– AMRAP “Quality” Snatches @ 80-85%
Rest 60s
B. 12 AMRAP:
– 50’ OH Walking Lunge (50/35)
– 15 T2B
– 50’ OH FR Walking Lunge
– 10 C2B (+5 Bar MU)

Saturday Woolfeman Special
*8am and 9am classes
– TBA

Sunday Open Gym
8:30am-10:30am

Wednesday
A. 2-3 Sets:
– 10 Banded Good Morning + 10 steps (each direction)
– (Pushup +4 Mountain Climbers) X 6-8
-(1kb FS X 5 + 5 press + 5 Thrusters)-each arm
B. 2-3 Sets:
– 10 Back Squats + AMRAP KB Deadlifts
– (5 front raise w/ other arm hold) X 2 each arm
– 15 GHD Sit Up + 15 Hip. Ext
C. 3-4 Sets:
– (10 FS + 10 cossack) w/ blank BB
– 15 Cable Tri. Ext+ 15 BB Rev. Curl
– 10 wtd. Crunch Up + 10 Wtd. V-Ups + AMRAP Scissor Kicks

A. Complete w/ partner:
Every 6 mins for 30 (5 sets)
-*25/20 Cals Row*
-30 lat. Burpee over erg
-Max Cals AB
*add 5 Cals row each round

Wednesday
Complete w/ a partner:
A. 30 Min AMRAP:
– 100 Cal AB
– 100 Cal Ski
– 100 Cal Row
*Each team must complete 1K TF Run at either 0:00, 5:00, 10:00, 15:00, or 20:00
*Random draw out of hat to see where you start!

Class Has been cancelled! Stay tuned for more info!