Monday
A. Back Squat (off 3rm, or add weight to last week)
– 5 @ 80%
– 3 @ 85%
– 1 @ 90%
– 5 @ 85%
– 3 @ 90%
– 1 @ 95%
B. 3 Sets:
– 12 UB DB Step Overs (match weight)
Rest 60s
– 12 Back Rack Step Back Alt. Lunges (match weight)
Rest as needed

Tuesday
A. 3 Sets:
– Strict HSPU X “tough” AMRAP (RX+=2” deficit)
Rest 60s
B. 3 Sets:
– HSPU X “tough” AMRAP (RX+=4” deficit)
Rest 60s
B. 7 Min AMRAP:
– Bogle Run
– 25 Pullups
– AMRAP Pushups
Rest 3 mins
C. 7 Min AMRAP:
– Bogle Run
– 50 Pushups
– AMRAP Pullups w/ remaining time
**If you wore a vest last week, wear again

Wednesday
A. 6 Min EMOM:
– TnG Squat Snatch X 4 (add 5-10 total lbs)
Rest to 8:00
B. 6 Min EMOM:
– TnG Squat Clean X 4 (add 5-10 total lbs)
B. 10 Min AMRAP:
– 15 Wall Balls (20/14)
– 35 DUs

Thursday
A. 12 Min AMRAP:
– 30/24 Cal Row
– 20 Bench Press (95/65) (+135/95)
– 10 Box Jump Overs (24/20) (+30/24)
Rest to 18:00
B. 12 Min AMRAP:
– 30/24 Cal AB
– 20 BBJO (24/20) (+30/24)

Friday
A. Front Squat (use back squat 3rm, or add weight to last week)
– 3 @ 70%
– 2 @ 75%
– 1 @ 80%
– 3 @ 75%
– 2 @ 80%
– 1 @ 85%
B. 9 AMRAP:
10-15-20-25…
– Power Snatch (75/55)
* 15 T2B After each set

Saturday Woolfeman
*8am and 9am classes!
**July 4th WOD TBA

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

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