WORKOUT OF THE DAY

1/25-1/31

Monday
A. 3 Sets:
– Front Squat X 3.2.1 @ 80-85%
B. 3 Sets:
4 Min AMRAP
– 25 Wall Balls (20/14)
– 15 BF Burpees
– AMRAP C&J (135/95) (+185/135)
Rest 60s

Tuesday
A. 10 Minutes to practice Toes to bar
*if proficient in T2B, complete:
10 Mins to AMRAP:
– 50’ Farmer Carry Lunges
– “Tough” UB T2B Set
B. 12 Min AMRAP:
– AMRAP DUs (+Wtd DUs)
*Every 3 mins, & 0:00 complete 500/420m Row

Wednesday
A. 10 mins to practice HSPU
*If proficient in HSPU complete
10 Mins to AMRAP:
– 50’ Bear Hug SB Carry
– “tough” UB HSPU (+Strict)
B. For Time: (15 cap)
21-15-9
– Deadlifts (185/135) (+225/155)
– HSPU
Then:
12-9-6
– Power Snatch (95/65) (+135/95)
– 50’ 2 KB OH Walk (53/35) (+50’ HS Walk)

Thursday
A. 4 Sets w/ partner for max cals
6 Min AMRAP:
– 60/48 Cals AB
– AMRAP Cals Row
Rest 2 mins

Friday
A. Build quick to MOD:
– Clean & Jerk
B. 8 Min AMRAP:
1-2-3-4-5-…..
– Thrusters (95/65)
– C2B

Then, @ 10:00:

C. 5 Mins for max load
– Clean & Jerk X 5

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

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

WOD SCIENCE
FUNCTIONAL BODY BUILDING

Monday
A. 2-3 Sets:
– Lunge + Cossack complex X 5-6
– Front Raise X 10 + Rev. Fly X 10
– (Hollow Hold X 5s+ 2 alt. V-Ups) X 8-10
B. 2-3 Sets:
– Box Front Squat + Back Squat X 5.5
– Supinated Pullup X 10 + Cable Pulls X 10
– GHD Sit Ups X 15 + Strict Ab Mat Sit Ups X 15
C. 2-3 Sets:
– 30s Jumping BB Squats + 30s Jump Lunges
– Bent Over BB Row X 10+ KB Row X 10 (each)
– 60s Wtd. Plank + 30s side plank (each)

Wednesday
A. 2-3 Sets:
– 5 Inchworm + 10 PVC Passthrough
– 10 Good Morning + 10 squats + 5 kang squats
– 10 Band Pulls + 10 Cable Tri Ext.
B. 2-3 Sets
– BB Bench X drop burnout
– Deadlift X Drop Burnout
– BB Bicep Curl X Drop Burnout
C. 1-2 Sets:
– 25’ DB Pushup Walk
– 20 Stab. Ball Hamstring Curls
– 20 BB Hip Thrusts

SPICY 60

Monday
A.12 Min EMOM:
1)Cals Ab
2)Rest

Rest to 18:00

B. 12 min EMOM
1)Cals Row
2)Rest

Wednesday
A. 5 rounds for time:
-20/15 Cal Row
-200m run
-20/15 cal AB
-200m run

OLYMPIC WEIGHTLIFTING

Tuesday
A. 3 Sets:
– Muscle Clean + Tall Clean + Front Squat
*light, perfect form and speed
B. 5 Heavy Sets:
– 3 Position Squat clean
*hi hang, Knees, Floor
C. 3-4 sets:
– 3 Position Clean DL w/ pause

Thursday
A. 3 Sets:
– Pressing balance + Snatch Balance + OHS
B. 4-5 Sets:
– 3 Position Pause Snatch X 1.1.1
* https://youtu.be/wj77Q4WB6Yw
C. 3 Sets:
– Sotts Press X 5-6