Monday
A. 20 Mins of:
– UB TnG Squat Cleans (95/65) (+135/95)
– UB T2B
– UB Pushups (+Ring Dips)
*Every Break = 50’ Goblet Lunge (44/26) (+53/35)
B. 2-3 Sets:
– 10 ALT. DB Bench
– 10 Strict Pullups
– 10 Hollow Rocks + 10 Arch rocks

Tuesday
A. 3 Rounds:
3 Min AMRAP:
– 60s Cals AB
– 12 Box Jump Overs (24/20)
– AMRAP HSPU
Rest 2 Mins
3 Min AMRAP:
– 60s Cals Row
– 12 Box Jump Overs (24/20)
– AMRAP Wall Walks
Rest 2 Mins

Wednesday
A. Front Squat @ 31X1
– 3 @70%
– 2 @75%
– 1 @80%
– 3 @75%
– 2 @80%
– 1 @85%
+
1xAMRAP @ 60% (regular tempo)
*or Add 5-10lbs to each lift, including AMRAP
B. 9 Min AMRAP:
– 9 DB Deadlifts (50/35)
– 9 Hang DB Cleans
– 9 2DB S2OH

Thursday
A. For Time w/ partner:
– 150/120 Cal AB
– 1 Mile Run (4x400m)
– 150/120 Cal Ski
– 1 Mile Run (8x200m)

Friday
A. Build up to “heavy”
– Squat Snatch X 1
B. 17 Min AMRAP:
– 1 Squat Snatch
– 1k/930m Row
– 2 Squat Snatch
– 200 DUs
– 3 Squat Snatch
– AMRAP C2B (+Ring MU)
*2 scores:
1) total weight lifted
2) Reps of C2B (+MU)

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

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

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