Monday
A. Back Squats
– 3×3
– 3×2
– 3×1
B. 3-5 Sets:
– RLE DB Split Squat X 6-8 @ 31X1 (each leg)
– Strict T2B X 6-8
C. Optional Metcon
15 Min AMRAP
– 10/8 Cal AB
– 20 Wall Balls (20/14)

Tuesday
A. Strict Press
5-4-3-2-1 (build to heavy)
+
1-2 AMRAP of UB Reps @75% of heavy
*In between each set complete an UB set of Strict Pullups
B. 3-5 Sets:
– Seated Alt. DB Press X 6-8 (each)
– DB Row X 8-10(each)
– 12-15 Sit Ups + 12-15 Leg Lifts
C. Optional Metcon
3 Rounds For Time:
– 200m Run
– 15 Burpees
– 100 DUs
– 15 Burpees

Wednesday
A. 3-5 Sets:
– Deadlift X 5 @ 31X1
*Reset on ground each time
B. 3-5 Sets:
– 1-leg KB RDL @ 31X1 X 6-8 (each)
– 8-10 1-leg Glute Bridges (each)
C. Optional Metcon
3-4 Sets (every 4 mins):
– 40s DB Snatches
Rest 20s
– 40s 2DB Cleans
Rest 20s
– 40s Devils Press
Rest until 4:00

Thursday
A. Bench Press
5-4-3-2-1 (Build to heavy)
+
1-2 AMRAP UB Sets @ 75%
*in between each set complete AMRAP UB Inverted Body Row
B. 3-5 Sets:
– (DB Pushup + DB row) X 6-8
– Skull Crushers X 12-15
– Lying BB leg lifts X 5-6 (middle/left/right)

C. Optional Metcon
20 Min AMRAP:
– 30/24 Cal AB
– 30 Burpee over the rower
– 30/24 Cal Row

Friday
A. 3-5 Sets:
– Front Squat X 5 @ last weeks weight for 5
B. 3-5 Sets:
– BB Back Rack Step Back Lunge X 5-6 (each)
– Wtd Plank X 45-60s
C.Optional Metcon
For Time:
– 60/50 Cal Row
– 50 Box Jumps (24/20)
– 40 Back Squats (135/95)-from floor
– 50 Box Jumps
– 60/50 Cal Row

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

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

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