WORKOUT OF THE DAY
11/29-12/5
Monday
A. 20 Mins of:
– UB TnG Squat Cleans (95/65) (+135/95)
– UB T2B
– UB Pushups (+Ring Dips)
*Every Break = 50’ Goblet Lunge (44/26) (+53/35)
B. 2-3 Sets:
– 10 ALT. DB Bench
– 10 Strict Pullups
– 10 Hollow Rocks + 10 Arch rocks

Tuesday
A. 3 Rounds:
3 Min AMRAP:
– 60s Cals AB
– 12 Box Jump Overs (24/20)
– AMRAP HSPU
Rest 2 Mins
3 Min AMRAP:
– 60s Cals Row
– 12 Box Jump Overs (24/20)
– AMRAP Wall Walks
Rest 2 Mins

Wednesday
A. Front Squat @ 31X1
– 3 @70%
– 2 @75%
– 1 @80%
– 3 @75%
– 2 @80%
– 1 @85%
+
1xAMRAP @ 60% (regular tempo)
*or Add 5-10lbs to each lift, including AMRAP
B. 9 Min AMRAP:
– 9 DB Deadlifts (50/35)
– 9 Hang DB Cleans
– 9 2DB S2OH

Thursday
A. For Time w/ partner:
– 150/120 Cal AB
– 1 Mile Run (4x400m)
– 150/120 Cal Ski
– 1 Mile Run (8x200m)

Friday
A. Build up to “heavy”
– Squat Snatch X 1
B. 17 Min AMRAP:
– 1 Squat Snatch
– 1k/930m Row
– 2 Squat Snatch
– 200 DUs
– 3 Squat Snatch
– AMRAP C2B (+Ring MU)
*2 scores:
1) total weight lifted
2) Reps of C2B (+MU)

Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)

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

FUNCTIONAL BODY BUILDING
Day 1
A. 2-3 Sets:
– 10 Hip Ext. + 10 Goblet Squats
– 5 Inchworm + 10 DB Raises
– 10 hollow rocks + 10 arch rocks
B. 2-3 Sets:
– 10 DB Step ups + back Squat burnout
– 10 DB Bench + DB Hammer Curl burnout
– 15 GHD Sit Ups + HKR Burnout
C. 2-3 Sets:
– 10 KB Step back Lunges + Jump Lunge burnout
– 15 BB Bench + Skull Crusher burnout
– 10 V-Up Ball Pass + Alt. V-Up Burnout

Day 2
A. 2-3 Sets:
– 10 banded GM+ 10 banded side steps
– 10 BB High Pull + 10 BB Raises
– 10 Plank ups w/ 3s pause
B. 2-3 Sets:
– 5 DL @ 31X1 + 2DB RDL Burnout
– 10 BB Bicep Curl + REv. Curl Burnout
– 15 wtd. Ab Mat Sit ups + 15 Leg Lifts
C. 2-3 Sets:
– 10 Sumo Deadlifts + Stab Ball ham curl burnout
– 10 Renegae Row + seated cable pull burnout
– 10 DB Side Bend + 20 Bicycle + 10 DB Side Bend

Day 3
A. 2-3 Sets:
– 10 Glute Bridge + 25’ Walking Lunge
– 10 band Press + 20s N2W hold
– 10 Scap Pullups + 10 banded Lat pulldown
B. 2-3 Sets:
– 10 Front Squat + 10 Back Squats
– 10 Seated BB Press + Pushup burnout
– 10 Strict Pullups + Banded curl burnout
C. 2-3 Sets:
– 10 RLE Split Squat + 50’ Farmer Carry Lunge
– 10 1-arm DB Push Press + 10 1-arm bent over row
– Skull Crusher burnout + BB Curl burnout

SPICY 60
Monday 11/29
Teams of 3
30 AMRAP:
30-60-90-120…
– Cals Row
– Cals Ski
* 100/80 Cals AB after each set
**2 working on Row/Ski at a time, only 1 on AB

Wednesday 12/1
Teams of 3
6 Sets:
5 Min AMRAP:
– 2 Mins max BBJO (24/20)
Then, w/ remaining time:
– Max Cals AB
– Max Cals Row
– Max Cals Ski
Rest 60s
*one person completes entire round on machine

OLYMPIC WEIGHTLIFTING

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