WORKOUT OF THE DAY

9/27-10/3
Monday
A. 8-10 Sets:
– Squat Clean & Jerk X 1.1 @ 70-80%
B. 6 Rounds:
60s AMRAP:
– 10 Thrusters (95/65)
– AMRAP Cals AB
Rest 60s

Tuesday
A. 20 Min AMRAP:
– 200m Run
– AMRAP UB Pullups (+C2B)
– 60 DUs
– AMRAP UB T2B
B. 2-3 Sets:
– 10 1-arm DB Upright Row + 10 DB Curls (each)
– (2 alt.V-ups + 3s hollow hold) X burnout

Wednesday
A. 4-5 Sets:
– Back Squat X 5 (add weight to last week)
B. 15 Min AMRAP
– 15/12 Cal Row
– 15 S2OH (95/65) (+135/95)
– 15 BF Burpees
Rest 30s

Thursday
A. 3-4 Sets:
– UB Bench Press (match last weeks)
into:
– AMRAP UB @ 50% of above weight
Rest as needed
B.15 min AMRAP:
– Max Cals AB (both working
– Max Cals Row (both working)
*Teams must complete 5 mins of Ski Erg at either 0:00, 5:00, or 10:00. 1 working at a time

Friday
A. 10 Min EMOM:
– OHS X 3 (build to tough)
B. For Time: (20 Cap)
3 Rounds:
– 15 Deadlifts (185/135) (+225/155)
– 15 HSPU
into:
2 Rounds:
– 30 DB Snatch (50/35)
– 30 Wall Balls (20/14)

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

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

FUNCTIONAL BODY BUILDING
**3:30 FBB Class has been cancelled! Programming will continue to be posted 🙂

Monday
A. 2-3 Sets:
– 10 Banded GM + 10 Side steps (each)
– 10 BB back squat + 5 Front-to-back BB presses
– 10 Bent Over BB Row + 2-3 wall walks
B. 2-3 Sets:
10-8-6
– Box Back Squat
– Push Press
– Body Row
C. 2-3 Sets:
– (10 Goblet Squats + 25” Lunge) X 2
– 5 1-arm DB Strict press + AMRAP push press (each)
– 15 BB Rev. Curl + 15 Tri Pushdowns

Wednesday
A. 2-3 Sets:
– 10 DB Death March + 10 Glute Bridges w/ pause
– 5/5/5 Ring Row
– 5 inchworm + 10 side lying ER
B. 2-3 Sets:
– 10 Sumo DL + 10 DL
– 10 Renegade Rows
– 10 BB Front Raise + AMRAP DB Side Raises
C. 2-3 Sets
– 10 RLE Split Squat + 1-leg RDL Burnout (each)
– 15 Seated Cable Pull + BB Bicep Curl burnout
– 15 GHD Sit Ups + 10 Leg lifts

SPICY 60
Monday
Teams of 3
3 Sets:
10 Min AMRAP:
– 45 Burpee to 6” target (15/15/15)
– 45 Cal Ski (15/15/15)
– Max Cals Row w/ remaining time
Rest 2 mins
*water fall style, must switch order of who starts every round
OLYMPIC WEIGHTLIFTING

Class Has been cancelled! Stay tuned for more info!

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