Monday
A. Back Squats
10-8-6-4-2 (build to heavy)
+
1-2 Sets:
– AMRAP UB @~70%
B. 3-4 Sets:
– RLE Split Squat X 8-10 @ 31X1 (each)
– Wtd. Cossack X 8-10 @ 31X1 (each)
C. For Time:
– 200 Air Squats
*Every 2:30 & 0:00 = 15/12 Cals AB
Tuesday
A. 4-5 Sets:
– Strict Press X 5
*UB set of “tough” strict pullups after
B. 4-5 Sets:
– Push Press X 5
*UB Tough set of Strict T2B after
C. 3 Rounds For Time:
– 300m Run
– 30 Pushups
– 300m Run
– 15 BF Burpees
*RX+ wears a vest
Wednesday
A. 13 Min EMOM:
1-4) Deadlift X 5 @ 31X1
5-8) Deadlift X 4 @ 31X1
9-13) Deadlift X 3 @ 31X1
B. 3-4 Sets:
– BB RDL X 5 @ 31X1
– Seated Goodmorning X 10 @ 31X1
C. 3 Sets:
4 Min AMRAP
– 500/430m Row
– 50’ 1DB Walking Lunge (50/35)
– AMRAP Box Step ups (50/35) to 24/20
Rest 60s
Thursday
A. 5-6 Sets:
– 6 Bench Press + Body Row burnout
*add weight
B. 3-4 Sets:
– 10 DB Bench + DB Pushup burnout
– Alt. DB Curl + Hammer curl X burnout
– V-Up ball pass burnout
C. 6 Min AMRAP:
– 50/40 Cals AB
– Max BBJO
Rest 2 mins
6 Min AMRAP:
– 50/40 Cals Row
– Max BBJO
Rest 2 mins
6 Min AMRAP:
– 50/40 Cals Ski
– Max BBJO
*one working on BBJO, one on machine. Switch as needed
*Once cals complete, trade off on BBJO for remaining time
Friday
A. 8 Min EMOM:
1-4) Hi-hang Power Clean X 3
5-8) Hang Power Clean X 2
+
7 Mins to accumulate “heavy singles
– Power Clean X 1
B. 5 Sets:
– FS X 2.2 @ 31X1 (add weight)
Rest as needed
C. 4-5 Sets:
– Clean Pulls X 3 @ heavier than “A”
D. 10 Min AMRAP:
– 10 T2B
– 10 1DB Hang C&J (50/35)-switch @ 5
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am