500m Row / 400m Run
Hip & Shoulder Complex
800m Run
25 Hang Power Cleans
600m Run
20 Hang Power Cleans
400m Run
15 Hang Power Cleans
Open WOD 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders
*40 minute time cap
500m Row / 400m Run
Hip & Shoulder Complex
800m Run
25 Hang Power Cleans
600m Run
20 Hang Power Cleans
400m Run
15 Hang Power Cleans
500m Row / 400m Run
Hip & Shoulder Complex
Rowing technique
Dynamic stretching
AMRAP20
500m Row
400m Run
Deck of Cards
Hearts = Leg raises
Spades = Sit ups w/ Wall Ball slams
Diamonds = Mtn climbers 4:1
Clubs = Side Raises (each side)
Joker = everyone planks 1 min
500m Row / 400m Run
Hip & Shoulder Complex
Crossover Symmetry Activation
Active Recovery WOD
E2MOM for 30 Minutes:
1. Row
2. Double Unders or Single Unders
3. Assault Bike
4. ABMAT Sit-Ups or GHDs
5. Run
This pace needs to be relaxed. You should be able to maintain a casual conversation while exercising. Studies have shown that these “flush” workouts have sped up recovery with athletes and because we train the ANAEROBIC (think intensity here) so often this “active recovery day” will aid in keeping our AEROBIC capacity as well.
Crossover Symmetry Recovery
Foam Rolling
500m Row / 400m Run
Hip & Shoulder Complex
Rest 2:30 between sets
AMRAP8
9 KBS
6 Goblet Squats
3 Burpees
500m Row / 400m Run
Hip & Shoulder Complex
10 mins to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10ea
-Lateral Lunge x10ea
-High Knee Run x 10ea
-Lateral High Knee Run x10ea
-Squat Jumps x5
WOLFPACK:
In teams of 2 for time:
100 ABMAT sit-ups
20 Rope pulls to standing
100 Cal Bike
40 Power Cleans 115/85
100 Cal Row
60 S2O 95/65
Partner 1 works for :30sec while Partner 2 rests
Partner 2 words for :30sec while Partner 1 rests
*Do this until each section is complete then move on to the next.
ALPHA TEAM:
In teams of 2 for time:
100 GHD sit-ups
20 Rope Climbs
100 Cal Bike
40 Power Cleans 225/155
100 Cal Row
60 S2O 165/115
Partner 1 works for :30sec while Partner 2 rests
Partner 2 words for :30sec while Partner 1 rests
*Do this until each section is complete then move on to the next.
Complete 10 deficit SHSPU @ 6″.
Then lower to ground level and complete 20 SHSPU for time.
500m Row / 400m Run
Hip & Shoulder Complex
Rest 2:30 between sets
AMRAP8
9 KBS
6 Goblet Squats
3 Burpees
500m Row / 400m Run
Hip & Shoulder Complex
10 mins to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10ea
-Lateral Lunge x10ea
-High Knee Run x 10ea
-Lateral High Knee Run x10ea
-Squat Jumps x5
Try for large but strategic sets. Stay behind failure and rest when you are supposed to not when you need to.
If you are unable to do chest-to-bar, then go for your progression:
Pull-ups
Ring Rows
Jumping Pull-ups
WOLFPACK
For Total Reps:
AMRAP9
3 Power Snatches 95/65
9 Dips
10 Wall Balls 14/10
Rest 3 min
AMRAP9
6 Power Snatches 85/55
12 Dips
20 Wall Balls 14/10
Rest 3 min
9 Power Snatches 45/35
15 Dips
30 Wall Balls 14/10
ALPHA TEAM
For Total Reps:
AMRAP9
3 Power Snatches 205/135
9 Ring Dips
27 Wall Balls 20/14
Rest 3 min
AMRAP9
6 Power Snatches 185/125
12 Ring Dips
36 Wall Balls 20/14
Rest 3 min
9 Power Snatches 155/105
15 Ring Dips
54 Wall Balls 20/14
500m Row / 400m Run
Hip & Shoulder Complex
rest 2:30 between sets
Tabata (:20 on / :10 off)
Wall Balls
Shuttle Run
Step-ups
30 sec training/rest
*8 Rounds total
CROSSFIT GROWL 