500m Row / 400m Run
Hip & Shoulder Complex
3 Rounds:
400m Run
21 Deadlifts
21 KBS
21 Pull-ups
400m Run
15 Deadlifts
15 KBS
15 Pull-ups
400m Run
9 Deadlifts
9 KBS
9 Pull-ups
ON YOUR OWN
*Athletes try to come in a couple of minutes early to start the warm-up.
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
For Overall Time:
E5MOM15
800m Run
rest 5 minutes
E3MOM15
400m Run
rest 5 minutes
EMOM5
100m Sprint
Death By…
Death By Burpee/Strict Press
1x Burpee / 1x Press
2x Burpee / 2x Press
3x Burpee / 3x Press…
*Continue to increase numbers until failure to complete reps in a minute.
**WOLFPACK will do Death By Burpees.
Snatch Drop
Snatch Drop:
30x Muscle Snatches @ 115/75
20x power Snatches @ 155/105
10x Snatches 205/135
500m Row / 400m Run
Hip & Shoulder Complex
3 Rounds:
400m Run
21 Deadlifts
21 KBS
21 Pull-ups
400m Run
15 Deadlifts
15 KBS
15 Pull-ups
400m Run
9 Deadlifts
9 KBS
9 Pull-ups
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Crossover Symmetry
Review Week 1
Week 2
PULL-UPS:
A) Protocol: 12 – 9 – 6
B) 24 Jumping Pullups/Kipping/Butterfly
C) 3 Rounds Not For Time:
1. Dumb Bell Bent Over Rows – 10
2. Dumb Bell Front Raises – 10
3. PVC Lat Pull Downs – 10
WOD:
12 – 9 – 6 T2B/ Knee Raises
24 – 18 – 12 ABMAT Sit-ups
HOMEWORK:
*Do these movements 2 times during the week.
**3 Rounds not for time.
1. Bent over barbell rows-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
Athletes:
Today is a scheduled rest day. 9:30AM is Rowbotics. 5:00PM class is OLY LIFTING. 6:00PM class is GYMNASTICS. 7:00OM is OPEN GYM. You are welcome to come in and do a WOD of your own, one that was programmed this week or ROMWOD.
Three rounds for time of:
400 Meter Row
20 Kettlebell Swings
20 Walking Lunges with Kettlebells or Dumbbells
500m Row / 400m Run
Hip & Shoulder Complex
4 Rounds:
1 min Max Cal Row
15 sec Rest
30 sec Max Thruster
1 min Rest
ON YOUR OWN
*Athletes try to come in a couple of minutes early to start the warm-up.
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
ALPHA TEAM
For Time:
50 Cal Row
12/10 Ring Muscle Ups
15 Thrusers 135/95
18 Lateral Box Jump Overs
50 Cal row
WOLFPACK
For Time:
400m Run
20 Box Jumps
15 Goblet Squats
20 Pull-Ups
400m Run
Air Assault
6x 2:00 minute efforts stay above 70/60 rpms
rest 1:00 minute
*stay above 35/30 rpms during rest
500m Row / 400m Run
Hip & Shoulder Complex
4 Rounds:
1 min Max Cal Row
15 sec Rest
30 sec Max Thruster
1 min Rest
ON YOUR OWN
*Athletes try to come in a couple of minutes early to start the warm-up.
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
WOLFPACK
EMOM20
Odd – 8 Barbell Rows
Even – 10 Burpees
ALPHA TEAM
EMOM20
odd – 1LLRC + 1RC (or 2RC)
even – 4 Burpee Box Jump Overs + 8-10 HSPU
WOLFPACK
Core Circut:
3 rds NFT:
10 Knee Raises
10 Superman Pulses
10 ABMAT Sit-ups
ALPHA TEAM
Core Circuit:
3 rds NFT:
10 Back Extension @ 3131 tempo + :20-:30s sorenson hold
10 Tempo GHD Situps 3131 Tempo
10 Strict TTB
200ft HSW
CROSSFIT GROWL 