500m Row / 400m Run
Hip & Shoulder Complex
Every :30 5 UB HSPU till set breaks or 100 reps achieved
REST 3:00
EMOMx10 or Failure 6 Burpees 6 TTB
500m Row / 400m Run
Hip & Shoulder Complex
Wolfpack –
Find working weight for snatches and keep same weight across
Superset with 3 Rope Climbs and/or Rope Climb practice
Alpha Team –
5 Power Snatches @ 205/135
Superset with 3 Legless Rope Climbs (scale to 1 legless – NO FEET)
Wolfpack (Rx)
AMRAP10
20 Abmat Situps
100m Run
20 Jumping Pull-ups
Alpha Team (Rx+)
AMRAP10
20 GHD Situps
100m Run
20 Pull-ups
15×2 Wall Facing HSPU
*Lowering down and forward creating a perfect Headstand, toes sliding down the wall. Don’t lose hollow.
15×2 Headstand Pike-ups
*Starting in Extended headstand, lower toes to floor-tap-pull heels back to extended headstand
Max Effort 5k Row
Snatch Pull:
Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.
Snatch:
Reset bar at floor. Focus on:
1) Loading legs/bar in start position.
2) Everything UP at extension of legs/hips
3) Pull as high as you can, and then descend under the bar
4) Lockout overhead and be patient
5) Stand up and recover
Clean Pull:
Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.
Clean:
Reset bar at floor. Focus on:
1) Loading legs/bar in start position.
2) Everything UP at extension of legs/hips
3) Pull as high as you can, and then descend under the bar
4) Stand up and breathe- get ready for jerk
Jerk:
Focus on:
1) Deep breath/big chest
2) Vertical dip and drive
3) AGGRESSIVE drive (use those legs!!)
4) Lockout bar overhead
5) Recover front foot first, then back foot to follow.
500m Row / 400m Run
Hip & Shoulder Complex
Wolfpack (Rx)
With a Partner-
60 Wall Balls 14/10
60 Pullups
60 Box Jump 24/20
60 Abmat Situps
60 Goblet Squats 53/35
60 Pushups
50ft Front Rack Walking Lunges @ 95/65
Alpha Team (Rx+)
With a Partner
60 Wall Balls 20/14
60 Pullups
60 Box Jump 24/20
60 Pullups
60 Wall Balls
20 Muscle Ups
100ft Overhead Walking Lunges @ 165/115
Accumulate 2:00 Free Standing Handstand
Accumulate 3:00 Wall Facing HSPU
*Focus on stacking the body. When achieved activation of the fingers should pull you off the wall. Don’t kick off the wall.
E3MOM21 Run 400m
*keep intensity up but do not fall off more than :05s of 1st set
500m Row / 400m Run
Hip & Shoulder Complex
12X1 tempo
10×1
3 position Muscle Up: *3ct pause at the pull, the bottom of dip, and top. Even if time decreases, try to at least accentuate the pause. Lower Rings to where fit can touch ground and drag feet along for to decrease resistance through ROM.
3:00 Ring Support Hold *Top of dip, work to keep the scaps depressed, not lifted, traps relaxed. Rings slightly turned out body remains long and hollow.
4 working rounds Not For Time
A: 8x Partner assisted Glute Ham Raises on Floor
B: 2 Legless Rope Climbs
C: 12 Strict TTB
Wolfpack
EMOM20
1 – 8 Ball Over Shoulder (60/30)
2 – 10 Power Snatches (75/55)
3 – 12 V-ups
4 – Rest
Alpha Team
EMOM20
odd – 15/12 Cal Row
even – 16 KB Snatch (8r/8l) 53/35
500m Row / 400m Run
Hip & Shoulder Complex
Wolfpack (Rx)
6 Rounds
200m Run
20 Cal Row
25 KBS (53/35)
Alpha Team (Rx+)
6 Rounds
200m Run
20 Cal AB
25 KBS (70/53)
Weightlifting Warmup
butt kicks, quad stretch, frankenstein, hip stretch (length of gym and back)
shoulder warmup w/PVC pipe
*roll out/stretch any other tight areas
Focus on:
1. Straight dip
2. Explosive drive up
3. Punch bar up & lockout
4. Recover
Keep these light. We’ll use these to warmup our split jerks, as the only difference between a power and split jerk is where your legs move as you go under the bar.
2:1 ratio of dip:drive speed (aka don’t cut your drive short!!)
LOCKOUT arms when overhead; no pressing — in Olympic lifting pressing = no lift
Focus on:
1)Big chest/deep breath w/bar racked on shoulders
2)VERTICAL dip
3)EXPLOSIVE drive
4)Bar finishes slightly behind head with legs split
5)Front foot recovers first, then back foot
500m Row / 400m Run
Hip & Shoulder Complex
15 mins of Core Work –
4 Mins Max Effort Hollow Body Hold
2 Mins Rest
4 Mins Max Effort Superman Hold
2 Mins Rest
3 Mins Max Effort Plank Hold
Wolfpack (Rx)
AMRAP15
15 Back Squats @ 95/65
10 Burpees
5 Pull-ups
Alpha Team (Rx+)
AMRAP15
15 Back Squats @ 155/105
15 Burpee CTB Pullups
Max Time in UB HS 5 attempts
-Rest 4:00-
Max continual HS Walk
*If you have to turn, turn
4 Rounds:
50′ OH Walk
:10 Free standing HS
*Bands and KB on barbell
3 Rds NOT For Time
100ft Walking Sled Pull @ moderate weight
100ft Walking Sled Drag @ same weight
100ft Farmers Carr @ Heavy Weight *both hands
CROSSFIT GROWL 