WORKOUT OF THE DAY
5/23-5/29
Monday
A. 3-4 Sets:
– Back Squat X 3-5 @ 30X1 (add weight)
B. 4 Sets:
4 Min AMRAP:
– 500/430m Row
Then
1-2-3-4-5…
– Deadlifts (185/135)
– BF Burpee
Rest 60s
*Pick up where you left off

Tuesday
A. 10 Min EMOM:
1) 10 Pullups (+Vest)
2) 20 Pushups (+Vest)
B. 10 Rounds For Time:
– 3 HSPU (+Strict)
– 6 T2B
– 30 DUs

Wednesday
A. 10 Min EMOM:
1-3) 5 TnG Power Snatch
4-6) 4 TnG Power Snatch
7-10) 3 TnG Power Snatch
B. 15 Min AMRAP:
– 5 DB Cleans (50/35)
– 10 Wall Balls (20/14)
– 15 Box Step Ups (BW)
*Every round add 1 DB Clean

Thursday
A. For Max Cals w/ Partner:
*Must work for 60s before switching
– 6 Min AB
– 4 Min Row
– 2 Min Ski
Rest 2 mins
– 6 Min Row
– 4 Min Ski
– 2 Min AB
Rest 2 mins
– 6 Min Ski
– 4 Min AB
– 2 Min Row

Friday
A. 10 Min EMOM
1-3) 5 TnG C&J
4-6) 4 TnG C&J
7-10) 3 TnG C&J
B. 8 Min AMRAP:
– 12 2DB S2OH (50/35)
– 6 BBJO (24/20)
Rest 2 mins
C. 8 min AMRAP
– 12 DB Snatch (50/35)
– 6 BBJO

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:
– 10 forward/back lunge+ 10 jump squats
– 10 Pushups + 10 band Press
– (plank dips + 5s plank) X 10
B. 2-3 Sets:
– 10 step back lunges + RLE Split Squat burnout
– 10 DB Incline Bench + Band Fly burnout
– (4 alt. V-ups + 4 bicycle) X burnout
C. 2-3 Sets:
– 10 GHR + Death march burnout
– 10 CG Bench + Cable Tri burnout
– 10 Lying BB Windshield wipers

Day 2
A. 2-3 Sets:
– 30s prayer stretch + 10 cossack
– 10 Banded curl + 10 band pulls
– 50’ OH Walk + 50’ Farmer carry
B. 2-3 Sets:
– 5 Box Squats + 10 back squats
– 10 Body Row + seated cable row burnout
– 10 1-arm DB Press + Front raise burnout
C. 2-3 Sets:
– 10 elevated KB Squat + 10 High box jumps
– 10 BB Curl + BB Rev. curl burnout
– Front to back BB Press X burnout

Day 3
A. 2-3 Sets:
– (Pushup + 2 plank ups) X 10
– 10 ½ kneel KB Press + 30s N2W hold
– 5 GM + 5 squat + 5 Kang
B. 15 Min AMRAP
– 10 BB Bench
– 10 GHD Sit Ups
– 10 DB Push Press
– 10 Leg Lifts
C. 2-3 Sets:
– 10 Step Ups + Quad. ext burnout
– 10 Wts. Hip ext + Ham curl burnout
– 15 GHD Sit ups + HKR Burnout

SPICY 60
Monday 5/23
Teams of 3
4 Rounds For Time:
– 400m Run (each)
– 100/80 Cals Ski
+
– Max Cals AB
*all 3 run, one working on Ski. AB cals deduct seconds from final time

Wednesday 5/25
Teams of 3
36 Min AMRAP:
0-12) Max Cals AB
12-24) Max Cals Row
24-36) Max Cals Ski
*must work for 60s before switching

OLYMPIC WEIGHTLIFTING
OLY CLASS IS BACK!!! Tuesday & Thursday nights 5:30pm-7pm!!

Tuesday –
A- Snatch
3×1 @ 80%

B- Snatch Pull on 2″ Riser
3×3 @90%

C- Front Squat
4×2 @85% (2 sec Pause in bottom)

C2- Static start box jumps
4×5

Thursday-
A- Clean and jerk
@80% 3×1

B- Clean pull of 2″ Riser
3×3 @90%

C- Back Squats (2 sec pause in bottom)
3×2 @ 85%
C2- Weighted Wall Sits
3x30sec

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