Monday
A. 3-4 Sets
– Back Squat X 5.5 (rest 15-20s)
Rest 60-90s
*Base weight around last weeks
B. 3-4 Sets:
– 30s weighted RLE Split Squat
directly into
– 30s RLE jumping squats
Rest as needed
*complete all 60s on 1 leg, then switch
C. 3 Sets:
4 Min AMRAP:
– 500/425m Row
AMRAP w/ remaining time:
– 10 Pushups (+Vested)
– 20 Air Squats (+Vested)
Rest 60s
*Pick up where you left off
Tuesday
A. Find 2RM Strict Pullup
+
1-2 Sets:
AMRAP UB @ 50% of heaviest
B. 3-4 Sets:
– 10 Supinated Ring Row + DB Hammer curl burnout
– 10 BB Roll Out + Hollow Rocks burnout
C. For Time
10-9-8-7….1
– Strict Press (95/65)
1-2-3-4…10
– T2B
Wednesday
A. Find todays Heavy:
– Deadlift X 5
+
1-2 Sets:
– AMRAP UB @ 75% of heaviest
B. 3-4 Sets:
– BB RDL X 8-10 @ 31X1
Into:
– 10 DB Death March Steps (each)
Into:
– Hip Ext. Off GHD Burnout
C. Every 5 mins for 3 sets:
– 400m Run
– AMRAP Step ups (24/20) w/ remaining time
*RX+ with a vest
Thursday
A.3-4 Sets:
– Bench Press X 8-10 @ 31X1
– GHD Sit Ups X 12-15
B. 2-3 Sets:
– Seated DB Strict Press X 8-10
into:
– Pushup to Failure
Directly into
– BB Bench to failure (Blank BB)
C. For Time (18:00 cap):
– 75/60 Cal Row
– 50 BF Burpees
– 75/60 Cal Row
Friday
A. 3-4 Sets
– Front Squat X 5.5 (rest 15-20s)
Rest 60-90s
B. 2-3 Sets:
– BB Back Rack step down lunges X 6-8 (each)
Into:
– 50’ Farmer Carry Lunge
Into:
– Bear Hug Sand Bag squats X Burnout
C. 12 Min AMRAP:
– 15/12 Cal AB
5-10-15-20-25….
– Pullups (+ w/ vest)
*every round add 5 pullups
Saturday Woolfeman Special
*8am and 9am classes
-TBA
Sunday
Open Gym 8:30am-10:30am