20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Demo the rope climb.
Dirty Thirty
Complete 30 reps of each movement for time:
KBS
Box Jumps
KB Deadlift High Pull
Jumping Pullups
Push Press
Weighted Situps
Pushups
Burpees
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
EMOM
@60-70%
minute 1 – 5x
minute 2 – 4x
minute 3 – 3x
minute 4 – 5x
*and so on
ALPHA TEAM
For Time:
100 Cal Row
50 Wall Balls 20/14
25 Snatches 135/95
WOLFPACK
For Time:
50 Cal Row
30 Wall Balls 14/10
15 Snatches 95/65
Row
10 working sets
500m Row; rest :90s
*goal is sub 1:40/1:55 paces throughout
5×3 @ 90%; 3 second eccentric on way down
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Demo the rope climb.
Dirty Thirty
Complete 30 reps of each movement for time:
KBS
Box Jumps
KB Deadlift High Pull
Jumping Pullups
Push Press
Weighted Situps
Pushups
Burpees
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 and reps
3 sets
10 DB PP 50/30#
10 DB HSC 50/30#
10 Burpees
10 Cal Bike
rest 1:30
rest 5 minutes
3 sets
20 Cal Row
15 CTB Pullups
10 Lateral Burpee Box Jump
24/20
rest 1:30
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
2 sec Pause at Knee
Deadift+Clean for Beginners
We will go over the Power Jerk and Split Jerk.
Start behind the neck. Before split, include pvc drill (between feet, lunge, alternate feet).
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
E2MOM10
5 Rounds-
10 Goblet Squats
10 Burpees
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
5 rds for time:
25ft HSW
50ft Farmers Walk *heavy
8/6 Ring Muscle Ups
8 SHSPU
rest 1:1
WOLFPACK
5 rds for time:
25ft Bear Crawl
50ft Farmers Walk * heavy
8 Dips
8 Push-Ups
rest 1:1
Rope Climb Practice!!
ALPHA TEAM
20 Rope Climbs
4x 8 (4R/4L) @ 30-40% of 1RM CJ; rest as needed
Strict Dips
4×8 @ 40X1 tempo; weighted if possible
Banded Lat Pulldowns
4×15 @ 30X0
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
E2MOM10
5 Rounds-
10 Goblet Squats
10 Burpees
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 overall Reps:
AMRAP5
10 Power Clean 115/85
10 Bar facing burpees
rest 2 minutes
AMRAP5
20 DB Alt Snatch 50/35#
12/10 Cal Bike
rest 2 minutes
AMRAP5
8 S20 @ 135/95
8 Front Squats
8 Box Jump Over 24/20
rest 2 minutes
AMRAP5
5 Power Snatches @ 135/95
10 TTB
25 Double Unders
WOLFPACK
For Overall Reps:
AMRAP5
20 DB Alt Snatches @ 35/15
12/10 Cal Row
rest 2 minutes
AMRAP5
10 Power Clean @ 95/55
10 Bar facing burpees
rest 2 minutes
AMRAP5
5 Power Snatches @ 95/55
10 Knee Raises
75 Single Unders
rest 2 minutes
AMRAP5
8 S2O @ 95/55
8 Front Squats
8 Box Jumps/Step Ups
Work up to heavy Power Clean + jerks
E:90 for 10 sets; start @ 60% and work up 5-10#s each set
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
EMOM5
Increase in weight each set.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CROSSFIT GROWL 