WORKOUT OF THE DAY
6/14-6/20
Monday
A.12 Min EMOM
1-3) Hi-Hang Clean X 3
4-6) Hang Clean X 2
7-12) Clean X 1 @80-90% of last weeks heavy
B. 9 Mins For Max Reps:
1-3) Back Squats (185/135) (+225/155)
3-6) Wall Balls (20/14)
6-9) BBJO (24/20)

Tuesday
A. 12 min emom:
1) 35s HSPU (+ Strict)
2) 35s Strict Pullups
3) 35s Strict Press (95/65)
4) 35s DUs
Rest until 15:00, then:
B. 14 AMRAP:
– 12 HSPU
– 12 Pullups (+C2B)
– 12 Push Press (95/65)
– 60 DUs (120 singles)

Wednesday
A. Deadlift Volume
*match loads to last week
0-3) Max Deadlift in sets of 6
Rest until 5:00
5-8) Max Deadlifts in sets of 4
Rest until 10:00
10-13) Max Deadlifts in sets of 2
B. For Time: (15 cap)
– 100 Step Ups (BW) (+50/35) to 24/20
– 100/80 Cal Row

Thursday
A. 3-4 “burnout Drop” Sets
– Bench Press + Pushup Burnout
into:
– Body Row + Bent Over BB Row Burnout
*RX Bench: (135/95)
* RX Row: (95/65)
B. Complete the following w/ a partner:
5 Min AMRAP:
– BF Burpees
– Cals AB
Rest 60s
5 Min AMRAP
– BF Burpees
– Cals Row
Rest 60s
– BF Burpees
– Cals Ski
*both partners working at same time.
*Score is TOTAL REPS of everything ☺

Friday
A. 6 Min EMOM:
1-3) Hi-Hang Snatch X 3
4-6) Hang Snatch X 2
Then:
2 Sets:
2 Min AMRAP
– AMRAP “Quality” Snatches @ 80-85%
Rest 60s
B. 12 AMRAP:
– 50’ OH Walking Lunge (50/35)
– 15 T2B
– 50’ OH FR Walking Lunge
– 10 C2B (+5 Bar MU)

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

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

FUNCTIONAL BODY BUILDING
Monday
A. 2-3 sets:
-20s hip flexor stretch +5 Cossack
-3 inchworm +10 plank ups
-15 hollow rocks + 10 arch rocks
B. 2-3 Sets:
10-8-6-4-2
-Back rack step down lunges
-DB bench press
-V-up ball passes
C. 2-3 Sets
-Goblet squat “drop burnout” x 3
-pushup burnout + DB fly Burnout
-15 leg lifts + HKR burnout

Wednesday
A. 2-3 Sets:
– 10 Banded Good Morning + 10 steps (each direction)
– (Pushup +4 Mountain Climbers) X 6-8
-(1kb FS X 5 + 5 press + 5 Thrusters)-each arm
B. 2-3 Sets:
– 10 Back Squats + AMRAP KB Deadlifts
– (5 front raise w/ other arm hold) X 2 each arm
– 15 GHD Sit Up + 15 Hip. Ext
C. 3-4 Sets:
– (10 FS + 10 cossack) w/ blank BB
– 15 Cable Tri. Ext+ 15 BB Rev. Curl
– 10 wtd. Crunch Up + 10 Wtd. V-Ups + AMRAP Scissor Kicks

SPICY 60
Monday

A. Complete w/ partner:
Every 6 mins for 30 (5 sets)
-*25/20 Cals Row*
-30 lat. Burpee over erg
-Max Cals AB
*add 5 Cals row each round

Wednesday
Complete w/ a partner:
A. 30 Min AMRAP:
– 100 Cal AB
– 100 Cal Ski
– 100 Cal Row
*Each team must complete 1K TF Run at either 0:00, 5:00, 10:00, 15:00, or 20:00
*Random draw out of hat to see where you start!

OLYMPIC WEIGHTLIFTING

Class Has been cancelled! Stay tuned for more info!