WORKOUT OF THE DAY
4/19-4/24

Monday
A. Accumulate in as little of sets as possible:
– 30-40 Back Squats
*heavier than last week
Rest Only 60s between sets
B. 3-4 Sets:
– Elevated Wide Stance KB Box squat X 10 @ 31X1
* https://youtu.be/n9BOmnjr51Y
Rest 20s
– Alt. Jumping Lunges X Burnout
Rest as needed
C. 3-4 Sets:
3 Min AMRAP
– 25/18 Cals AB
– AMRAP Air Squats
Rest 60s

Tuesday
A. 4-6 Sets:
– Strict Press X 3 @ heavier than last week
*AMRAP UB Strict Pullups between each set
B. 3-4 Sets:
– DB Strict Press X 6-8 + Banded Press BURNOUT
– Bent Over BB Row X 8-10 + Band Pull BURNOUT
– Paralete L Sit Hold AMRAP + V-Up AMRAP
C. 3 Sets:
5 Min AMRAP:
– 400m Run
Then, w/remaining time AMRAP:
– 5 Pullups (+ w/ vest)
– 10 Pushups (+ w/ vest)
Rest 60s between sets
*Pick up where you left off each round

Wednesday
A. Accumulate in as little of sets as possible:
– 30-40 Deadlifts @ 31X1 (heavier than last week)
*heavier than last week
Rest 60s between sets
B. 3-4 Sets:
– Elevated BB RDL X 10 @ 31X1
into:
– Wtd. Hip Ext off GHD X 10+
Into
– Banded Wall Sit X Burnout
* https://youtu.be/M9YJVIAPM14
Rest as needed
C. 12 Min AMRAP:
– Max Cals Row
*Every 2 mins & 0:00= 10 DB Box Step ups (50/35) to 24/20

Thursday
A. 4-6 Sets:
– Bench Press X 3 @ heavier than last week
* AMRAP Inverted body Rows between each set
B. 3-4 Sets
– DB Bench X 10-12
– Skull Crusher X 12-15 + BB Bicep Curls X 12-15
– BB Sit Ups X 12-15 + Leg Lifts X 12-15
* https://youtu.be/6gGFnXo_BQ0
C. 3 Rounds:
– 2 Min AB Cals
– 2 Min Ski Cals
– 1 Min Burpee to 6” Target
Rest 60s

Friday
A. Accumulate in as little of sets as possible:
– 30-40 Front Squats
*heavier than last week
Rest Only 60s between sets
B. 3-4 Sets:
– ( 2 back Rack Lunges + 2 Back Squats) X 5-6
Rest as needed
C. 10 Rounds For Time:
– 10 Wall Balls (20/14)
– 10 Alt. DB Snatch (50/35)

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

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

FUNCTIONAL BODY BUILDING

Monday
A. 2-3 Sets
– 10 RDL + 10 Good Morning
– 10 Pushups + 10 Banded Ys
– 10 Ring Row + 30s HS Hold
B. 2-3 Sets:
– 10 RDL + AMRAP Hip Ext
– 10 Bench Press X AMRAP Skull Crushers
– 10 BB Bicep Curls + AMRAP Rev. BB Curls
C. Accumulate
– 40-50 Banded Ham Curls
– 40-50 Lying DB Pullover
– 40-50 (pushup + Row)

Wednesday
A. 2-3 Sets:
– 10 Alt. Lunges + 10 Kang Squats
– Band Pull Aparts X 10 (Pro/Sup)
– 10 Hollow Rocks + 10 Supermans
B. 2-3 Sets:
– KB Farmer Lunges X 10 (each) + AMRAP BB Jump Squats
– Cable Pull X 10 + Banded Lat Pulldown AMRAP
– 30s Plank + 30s Tucks + 30s Pikes
C. Accumulate:
– 40-50 Calf Raises
– 40-50 BB Front/Side Raises
– 40-50 Wtd. V-Ups

SPICY 60

Monday
A. Every 8 mins for 4 Sets
– 90s Row For Cals
Rest 30s
– 90s Burpee to 6” target
Rest 30s
– 90s Ski for cals

Wednesday
A. For Max Cals
5-4-3-2-1 mins
– Cals AB
1-2-3-4-5 mins
– Cals Ski

OLYMPIC WEIGHTLIFTING
Class Has been cancelled! Stay tuned for more info!