Monday
A. As Many Sets as possible:
– Back Squats X 3-5 Reps @ last weeks weight for 3
Rest only 60s
B. 3-5 Sets:
– 5-6 Heavy DB Step Ups (each)
– Strict T2B X 6-8
C. 3-4 Sets (every 5 mins):
– 40s Max Ab Mat Sit Ups
Rest 20s
– 40s Max 2KB Front Squats (53/35)
Rest 20s
– 40s Max Jumping Squats
Rest remainder of interval
Tuesday
A. 3-5 Sets:
– Strict Press X 5 @ last weeks weight for 5
*In between each set complete an UB set of Strict Pullups
B. 3-5 Sets:
– Standing Alt. DB Press X 5-7
Into
– AMRAP DB Push Press
Rest as needed
– Seated Banded Lat Pulldown X 12-15 @ 31X1
Into:
– AMSAP Sandbag Bear Hug hold
Rest as needed
C. For Time:
– 75 KB Swings (53/35)
– 50 Burpee to 6” target
– 75 KB Swings (53/35)
Wednesday
A. 3-5 Sets:
– Deadlift X 4 @ 31X1 (heavier than last week)
*Reset on ground each time
B. 3-5 Sets:
– 1-leg KB RDL @ 31X1 X 6-8 (each)
Directly into
– AMRAP Banded Monster walk Burnout (each)
C. 12 Min AMRAP:
– Max Cals AB
*Every 3rd minute & 0:00= 15 Sumo DL High Pull (75/55)
Thursday
A. 3-5 Sets:
– Bench Press X 5 @ last weeks weight for 5
*in between each set AMRAP UB 2KB bent over Row
B. 3-5 Sets:
– Alt. DB Bench X 6-8 @ 31×1
Directly into:
– 30s Max DB Pushups
Rest as needed
– Inverted Body Row X 8-10
Into:
– 30s max BB Bicep Curls
Rest as needed
C. 4 Rounds”
3 Min AMRAP:
– 30/24 Cal Row
– AMRAP Burpee over the rower
Rest 60s
Friday
A. As Many Sets as possible:
– Front Squat X 4-6 Reps @ 2 weeks ago’s 4 rep
Rest only 60s
B. 3-5 Sets:
– 6-8 Heavy Farmer carry lunges
Rest 20s
– 30s max alt. Jump lunges
Rest as needed
C. 15 Min AMRAP:
25-50-75-100-125..
– DUs
*15 Wall Balls after each break
Saturday Woolfeman Special
*8am and 9am classes
-TBA
Sunday
Open Gym 8:30am-10:30am