Monday
A. Back Squats
5-4-3-2-1
+
1-2 Sets:
– AMRAP UB Back Squats @ 75%
B. 12 AMRAP
– 5 Power Cleans (135/95)
– 10 Wall Balls (20/14)
– 30 DUs

Tuesday
A. 10 Min EMOM:
– Push Jerk X 3 (build to heavy)
B. 4 min AMRAP:
0-1) BF Burpees
1-2 HSPU
2-4) AMRAP T2B
Rest 2 mins
C. 4 Min AMRAP:
0-1) BF Burpees
1-2 T2B
2-4) HSPU
Rest 2 mins
D. For Time:
– 20 BF Burpees
– 20 HSPU
– 20 T2B

Wednesday
A. For Time:
– 30 DB Step Ups (50/35) to 24/20
– 30 DL (185/135) (+225/155)
– 60/50 Cal Row
Rest 3 mins
– 60/50 Cal Row
– 30 DL (185/135) (+225/155)
– 30 DB Step Ups (50/35) to 24/20
B. 2-3 Sets NFT:
– DB Death March X 8-10 (each leg)
– Body Row (off bench) X 8-10

Thursday
A. 6 Sets:
– 60s Max Bench Press (95/65) (+135/95)
Rest 60s
B. For Max Cals w/ Partner:
5 Min AMRAP:
– Cals AB
Rest 60s
5 min AMRAP:
– BBJO (24/20)
Rest 60s
5 min AMRAP:
– Cals Ski

Friday
A. ~ 10 Mins to build to MOD
– Squat Snatch
B. 20 Min AMRAP:
3 Rounds:
– 6 pullups (+C2B)
– 6 squat snatches (75/55) (+95/65)
3 Rounds:
– 7 pullups (+C2B)
– 5 squat snatches (95/65) (+135/95)
3 Rounds:
– 8 pullups (+C2B)
– 4 squat snatches (115/75) (185/135)
3 Rounds:
– 9 pullups (+C2B)
– 3 squat snatches (135/95) (225/155)

Saturday Woolfeman Special
*8am/9am classes
– TBA (friday night)

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

Get Your FREE Body Scan!

  • This field is for validation purposes and should be left unchanged.