Monday
A. 2 Sets:
– Back Squat X 15-20 @ 65-70% of last week’s numbers
B. 2-3 Sets:
– 50’ 2KB FR Walking Lunge
Into
– 50’ 2KB Farmer Carry Lunge
Into:
– 50’ BW Walking lunge
C. 3 Sets:
5 Min AMRAP:
– 400m Run
Then, AMRAP:
– 10 Step Ups (+wtd. vest)
– 20 Air Squats (+wtd. vest)
Rest 60s
*Pick up where you left off
Tuesday
A. 2-3 Sets:
5-4-3-2-1
– Strict Pullups (+Wtd. vest)
*Pushup burnout after each set of pullups (+Wtd. vest)
B. 2-3 Sets:
– BB Floor Press X 10 + BB Skull Crusher Burnout
– BB Bent Over Row X 10 + BB Curl Burnout
– Lying BB Leg Lift Complex X 6-8
C. For Time: (18 cap)
– 1k Row
– 50 Pullups
– 50 Lat. Burpee over Rower
*RX+ w/ wtd. vest
Wednesday
A. 2 Sets:
– Deadlift X 15-20 @ 65-70% of last week’s numbers
B. 2-3 Sets
– 10 Wtd. Hip ext. Off GHD
Into
– 10 Elevated BB RDL
Into
– Hamstring Stab ball curl BURNOUT
C. 15 EMOM:
1) 30s Cals AB
2) 30s SB OTS
3) 30s DUs
4) 30s SB Squats
5) Rest
Thursday
A. 3-4 Sets:
– Seated BB Press X 5-6 @ 31X1 (add weight)
– Stab. Ball Tuck + Pike X 8-10 (or rower)
B. 2-3 Sets:
– DB Strict Press X 6-8 + DB Push Press BURNOUT
– 30s Plank on Stab. Ball + V-up ball pass burnout + 30s Plank on ball
C. 8 Min AMRAP::
– 120/90 Cal AB
*Partner holds BB in Front Rack (95/65) (+135/95)
– AMRAP Cals Row w/ remaining time
Rest 4 mins
D. 8 Min AMRAP:
– 120/90 Cal Row
*Partner holds BB Overhead (95/65) (+135/95)
– AMRAP Cals AB w/ remaining time
Friday
A. 25 Min AMRAP:
– Bogle Loop Run X 2
Then, w/ remaining time AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
@ 25:00
A2. For Time:
– Bogle Loop Run X 2
*RX+ w/ vest
B. 3-4 Heavy Sets (optional)
– Power Clean + Squat Clean + 2 Front Squats
C. 2-3 Sets:
– (DB pushup + DB Row) X Burnout
– Wtd. Cossack Squat X 6-8 (each)
Saturday Woolfeman Special
*8am and 9am classes
Sunday
Open Gym 8:30am-10:30am