Monday
A. As Many Sets as possible:
– Back Squats X 3-5 Reps
Rest only 60s
*Progress total # of sets, or weight on bar from last week
B. 3-4 Sets:
– 50’ 2KB FR Walking Lunge
Rest 20s
– AMRAP UB Goblet Squats
Rest 20s
– AMRAP UB AB-Mat Sit Ups
Rest as needed
Rest as needed.
C. 10 Min AMRAP: (optional)
– 10/7 Cal AB
– 10 Front Squats (95/65)
Rest 30s
Tuesday
A. 3-5 Sets:
– Strict Press X 4 @ heavier than last week
*In between each set complete an UB set of Strict Pullups
B. 3-4 Sets:
– Front Raise + Side Raise X 8-10 (each)
– Bent Over BB Row X 8-10
– Stab Ball or Row Tuck/pike X 8-10
C. For Time: (optional)
1-2-3-4….10
– 2DB S2OH (50/35)
*30 DUs after each set
Wednesday
A. As Many Sets as possible
– Deadlift X 3-5 @ 31X1 (heavier than last week)
B. 3-4 Sets:
– DB Death March X 8-10 (each)
Directly into:
– AMRAP Hip Ext. off GHD
Rest as needed
C. 3-4 Sets: (optional)
2 Min AMRAP:
– 60 Max Cals Row
– 60s Max Power Cleans (115/75)
Rest 2 mins
Thursday
A. 3-5 Sets:
– Bench Press X 4 @ heavier than last week
*in between each set AMRAP UB 2KB bent over Row
B. 3-4 Sets:
– Ring Dips X 6-8 @ 31X1
Into:
– 30s AMRAP Pushups
Rest as needed
– BB Bicep Curls X 12-15
Into:
– 30s AMRAP Behind the back forearm Curls
C. 17 AMRAP (optional):
– 200m Run
– 40 Burpee to 6” target
– 400m Run
– 30 Burpee to 6” target
– Bogle Loop
– AMRAP Burpee to 6” target
Friday
A. As Many Sets as possible:
– Front Squat X 3-5 Reps @ heavier than last week
Rest only 60s
B. 3-4 Sets:
– RLE Split Squat X 6-8 (each)
Into
– Wtd. Cossack Squat X AMRAP
Rest as needed
C. 12 Min AMRAP
4-8-12-16-20….
– 1DB Step ups (50/35) to 24/20”
*12 T2B After each set
Saturday Woolfeman Special
*8am and 9am classes
-TBA
Sunday
Open Gym 8:30am-10:30am