WORKOUT OF THE DAY
8/15-8/21

Monday
A. Back Squat
5-4-3-2-1 (build to tough single)
+
1 Set AMRAP UB BS (add 10-20 lbs to last week)
B. For Time: (8 min Cap)
– 30/24 Cal AB
– 300’ Shuttle Run
– 30 Front Squats (75/55) (+95/65)

Tuesday
A. Every 75s for 10 Sets:
1-3) Split jerk X 3 @ 6/10
4-6) Split Jerk X 2 @ 7/10
7-10) Split Jerk X 1 @ 8/10
B. Every 3 mins for 15 (5 Sets):
– 50 DUs
– 10 S2OH (95/65) (+135/95)
– “tough” UB C2B (+Bar MU)

Wednesday
A. Every 75s for 10 sets
– Hang Squat Clean + Squat Clean @ 60-80%
B. 15 Min AMRAP:
– 10 Deadlifts (185/135) (+225/155)
– 20/15 Cal Row
– 10 Wall Balls (20/14) (+30/20)
Rest 60s
*add 1 DL & 1 WB every set

Thursday
Complete w/ partner:
A. 5 Rounds For Time
– 1k/930m Ski
– 30 BF Burpees

Friday
A. Every 75s for 10 sets
– Hang Squat Snatch + Squat Snatch @ 60-80%
B. 12 Min AMRAP:
3-6-9-12….
– HSPU
– T2B
*50’ Goblet Lunge (53/35) after each set

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

Sunday Open Gym
– 8:30 am-10:30am

FUNCTIONAL BODY BUILDING
Day 1
A. 2-3 Sets:
– 30s Hip Flexor + 10 cossack
– 10 Banded GM + 30s glute bridge
– (plank up + 4 mtn. climbers) X 10
B. 2-3 Sets:
– 5 FS @ 31X1 + 50” farmer carry lunge
– (2 DB Death march + 2 DB Deadlifts) X burnout
– 10 V-Up Ball Pass + ALt. V-up burnout
C. 2-3 Sets:
– 10 RLE Split Squat + 1-leg quad ext burnout
– 15 Hip ext. + BB RDL Burnout
– (2 hollow tucks + 4 bicycle) X burnout

Day 2
A. 2-3 Sets:
– 10 ostrich steps + 10 walking lunges
– (2 step ups + 2 air squats) X 5
– 30s hollow hols + 30s superman hold
B. 15 Mins to AMRAP:
– 10 Deadlifts
– 15 GHD Sit Ups
– 10 DB Step Ups
– 15 Leg Lifts
C. 2-3 Sets:
– 10 1-leg RDL + ham curl burnout
– 15 Hack Squats + wall sit burnout
– (4 flutter + scissor kicks) X burnout

Day 3
A. 2-3 Sets:
– 5 Inchworm + 10 Band Pull aparts
– 10 Seated Lat pulldowns + 10 1-arm ring rows
– 5 RBM + 5s prayer hold
B. 2-3 Sets:
– 10 BB Bench + Alt. Seated DB Press burnout
– 10 Strict Pullups + Seated Cable row burnout
– 10 2KB FR Step back Lunges
C. 2-3 Sets:
– 10 preacher curl + 1-arm cable curl burnout
– 15 Pushups + Cable tri. Ext burnout
– 5 KB “around the worlds”

SPICY 60
Monday 8/15
Teams of 4:
A. Every 5 mins for 20:00
– 200m Run (everyone)
– AMRAP Cals Row/Ski
*in pairs, one working, switch machines every et
@ 20:00
B. 15 Min AMRAP:
– Max Cals Ski
– Max Cals Row
*2 working, 2 running
*Once each completes TWO 200m runs, no more running just Ski/Row!

Wednesday
Teams of 3
A. For Time:
100-80-60-40-20
– Cals AB
20-40-60-80-100
– Cals Ski
*one working
B. Then, until 35:00
– Max Cals AB
– Max Cals Ski
*both machines working

OLYMPIC WEIGHTLIFTING
Tuesday-
A.) Power Snatch
6×2 @70%

B.) Split Jerk (from rack)
6×2 @70%

C.) Power Clean
6×2 @ 70%

D.) SLDL
3×5
D2) DB Hack Squats
3×8

Thursday-
A.) Close Grip OHS
3×4 (light weight, use as a primer)

B.) Clean
6×2 @70%

C.) Clean Pull
4×3 @80%

D.) Front Squat
3×4 @75%

D2.) BB Good Morning’s
4×8

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