Monday
A. 2-3 Super Sets:
5-4-3-2-1
– Bench Press @ 31X1 (increase from last week)
– Deadlifts (add weight to last week)
B. 2-3 Sets:
– Hack Squats X 10-12 @ 31X1 + 10 DB Death March (each)
* https://youtu.be/hR8J9BJ6jQ8
– 10 DB Bench + 10 DB Flys
C.18 AMRAP:
– 200m Run
AMRAP Push Ups until 3:00
@ 3:00
– 200m Run
AMRAP Air Squats until 6:00
*RX+ w/ vest
Tuesday
A. Accumulate 30-40 Strict Pull Ups in as big of sets as possible
*add weight/increase band resistance, or increase reps
B. 2-3 Sets:
– Banded Lat Pulldown X 10
– 45s Farmer Carry + max bar hang
– V-Up Ball Passes X 10
C. 4 Sets
3 Min AMRAP
– 20/15 Cal Row
– 15 T2B
– AMRAP BB Hang Snatch (75/55)
Rest 60s
Wednesday
A. 4-5 Sets:
– Back Squats X 3.3 (rest 15-20s)
Rest 60-90s
*Add weight to last week
B. 2-3 Sets:
– Back Rack Step Down Lunge X 8 (each)
into:
– RLE Split Squat X 8 (each)
Into:
– AMRAP Banded Side Steps
C. For Time: (10 cap)
– 40/30 Cals AB
– 20 BBJO (24/20)
– 15 SB OTS (125/75) (+150/100)
– 100′ SB Bear Hug Carry
Thursday
A. 3-4 Sets:
– Seated BB Press X 6-8 @ 31X1 (add weight)
– GHD Sit Ups X 15-20 @ 31X1
B. 2-3 Sets:
– 10 DB Front Raise + 10 DB Side Raisw
– 2-3 Wall Walks (open standard)
– 30s V-ups + 30s Leg Lifts + 30s Bicycle
C. For Max Cals w/ partner:
– 5 Min AB
Rest 60s
– 5 Min Row
Rest 60s
– 5 Min Ski
Friday
A. 20 Min AMRAP
– 1000m Run
Then AMRAP
– 5 Pullups
– 10 Pushups
– 15 Air Squats
@ 20:00
A2. For Time:
– 1000m Run
*RX+ w/ vest
B. 3-4 Heavy Sets:
– Power Clean + 4 Front Squat @ 31X1
C. 2-3 Sets:
– Box Step Ups X 5 HEAVY (each leg)
into:
– 30s Wall Sits
into:
– 20 Box Step ups AFAP (un-wtd.)
Saturday Woolfeman Special
*8am and 9am classes
Sunday
Open Gym 8:30am-10:30am