7/11-7/17
Monday
A. 2-3 “Drop” Sets: (each set has 2 “drops”)
– Back Squat X 5 (Heavy)
Rest 20s between sets
B. 20 Min AMRAP:
– 10 DB Step Ups (50/35)
– 5 Pullups (+C2B)
– 50 DUs
Rest 60s
*add 1 pullup (+C2B) every set

Tuesday
A. 3 Sets:
– “Tough” UB S.HSPU (+Vest)
Rest 60s
– “Tough” UB K.HSPU (+Strict)
Rest 60s
– “Tough” UB DB S2OH (50/35)
Rest as needed
B. 20 Min EMOM:
1) 12/9 (+15/12) Cal AB
2) 10 Burpee to 6” Target
1) 12/9 (+15/12) Cal Row
2) 10 BF Burpee

Wednesday
A. 12 Min EMOM:
1-3) Hi-Hang Squat Snatch X 3
4-6) Squat Snatch X 1.1.1
7-9) Squat Snatch X 1.1
9-12) Squat Snatch X 1
B. 3 Sets: (Pick up where you left off)
3 Min AMRAP:
1-2-3-4…
– Power Cleans
– T2B
Rest 60s
*Rnd 1) 135/95 (+185/135)
*Rnd 2) 115/75 (+165/115)
*Rnd 3) 95/65 (+135/95)

Thursday
Complete w/ a partner:
6 Sets:
5 Min AMRAP:
– 40/30 Cal Row
– 40 BBJO
– AMRAP Cals AB
Rest 60s
*Both rower and BBJO going at same time. One person working on AB

Friday
A. Every 75s for 9 sets:
1-3) Squat Clean & Jerk X 1.1.1
4-6) Squat Clean & Jerk X 1.1
7-9) Squat Clean & Jerk X 1
B. 3 Sets:
– 60s Deadlifts (225/155) (+275/185)
Rest 30s
– 60s Bench Press (135/95) (+185/125)
Rest 30s
– 60s Wall Balls (20/14) (+30/20)
Rest 2 mins

Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night

Sunday Open Gym
– 8:30 am-10:30am

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