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
6 working sets @ 80-85% effort
10 lateral box Jumps 24/20
10 DL @ 185/125
200m Run
5/3 Muscle Ups
10 DB Push Press 50/30
rest 3:00 minutes
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
100 Burpees
*EMOM perform 15 Wall Balls 20/14#
WOLFPACK
For Time
100 Burpees
EMOM perform 5 Air Squats
Beginners: just burpees
work up to heavy set of 5 @ 22X1 tempo; then drop down to 70% and complete 5×5 for speed; rest 45-60 seconds btw sets
5×3 @ 70-80% focus on crisp clean reps with speed; rest as needed
Row!
12x 500m Row @ 80-85% rest :90s btw sets; rest 5 minutes after 6 sets
Run!
10 sets of 2 min of work / 1 min rest *goals to maintain same distance each round of work.
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
Snatch Pull:
Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.
Snatch (hang or full):
Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.
*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
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
AMRAP20
50ft HSW
15 TTB
25 Air Squats
15 GHD Situps
WOLFPACK
AMRAP20
50ft Bear Crawl
15 Knee Raises
25 Air Squats
15 ABMAT Sit-Ups
*speed and receving position is what you focus on
Accessory Work
A1)
Single Arm Supine Ring Rows
3x 8/8 @ 31X1 tempo
A2)
Ring Push Ups
3x 8-12 reps @ 31X1 Tempo
A3)
Weighted Back Extension + Barbell Row
3x 8-12 @ light to moderate weight. Complete a back extension with arms extended holding barbell and at top of rep complete 1 bb row
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 Time:
3 sets
300/250m Row
15 Pullups
200/150m Row
10 CTB Pullups
rest 2:00 minutes
-rest 5 minutes-
3 sets
2/1 LLRC
10/8 Cal Bike
4/3 Rope Climbs
15/12 Cal Bike
rest 2:00 minutes
-rest 5 minutes-
3 sets
400m Run
20 Wall Balls 30/20#
10 Burpees
rest 2:00 minutes
WOLFPACK
For Overall Time
3 sets
400m Run
20 Wall Balls 20/14#
10 Burpees
rest 2:00minutes
-rest 5 minutes-
3 sets
300/250m Row
15 ring rows
200/150m Row
10 jumping pull ups
rest 2:00 minutes
-rest 5 minutes-
3 sets
4 pull to standing rope climbs
10/8 Cal Bike
4 pull to standing rope climbs
15/12 Cal Bike
rest 2:00 minutes
ALPHA TEAM
5 rds
1 SMU
2 MU
3 SHSPU
4 KHSPU
800 m Run
15 Ring Rows
20 Walking Lunges
10 Shoulder to Overhead (45/35)
50 ft Farmer’s Carry (50/35)
10 Shoulder to Overhead (45/35)
20 Walking Lunges
15 Ring Rows
800m Run
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
WWW #1
RX
WOD 1: “Frantastic Four”
AMRAP 4 minutes:
12 thrusters (75#/55#)
9 toes to bar
6 push-ups
2 minute rest
AMRAP 4 minutes:
12 thrusters (95#/75#)
9 Pull-ups
6 burpees
2 minute rest
AMRAP 4 minutes
12 thrusters (115#/95#)
9 C2B Pull-ups
6 Bar Facing Burpees
Score: Total Reps from all 3 AMRAPs.
WWW #2
RX
WOD 2: “Annie Get Your Oar”
15 minute time cap.
50 Calorie Row
50 Double Unders
40 Calorie Row
40 Double Unders
30 Calorie Row
30 Double Unders
20 Calorie Row
20 Double Unders
10 Calorie Row
10 Double Unders
AMRAP abmat sit-ups remaining time
Score is the total reps completed in 15’.
WWW #3
WOD 3: “Clean up on Aisle 3”
All divisions except Youth will do this workout. Youth divisions will do WoD 3a below.
10 minutes to hit 5 successful cleans. 2 minutes dedicated to each lift. Must complete lift in 2 minute period. Must increase weight each cycle and cannot take weight off once it has been loaded. Consider it a E2MOM cycle. Total score is successful (up to 5) loads added together.
Score = sum of the 5 lifts or attempted lifts (0)
If a lift is missed, you can attempt again within the 2 minute time period as many times as you would like. If you do not complete a lift in the 2 minutes, it can be attempted again in the next 2 minute period, but the weight for that lift is 0. For example, if an athlete attempts 145 lb clean and misses it after 2 attempts during that 2 minute time period, they get a 0 for that 2 minutes. If they make it in the next 2 minute period, then they get 145 for that round.
Can be power clean or squat clean. Must start from the ground and must be completed with hips and knees fully extended with elbows in front of the bar.
WWW #3a
WOD 3a: “Hot Lava”
8’ time cap
60’ (30’ in each direction) plate relay using (2) bumper plates. Athlete will have 2 plates in stack behind the start line (athlete is also behind the start line). Athlete places one plate in front of him and stands on it while reaching behind to get the second plate. Second plate is then placed on the floor (hot lava) in direction of travel and athlete moves to that plate and repeats the process until athlete crosses the turn around line with both plates. Athlete then changes direction and proceeds back to the finish line using the same process. At no time in either direction can athlete’s feet or hands touch the floor between the start/finish and turn around lines. If he or she does then they must stop and do 3 burpees in the hot lava before resuming from the plate they were on when the violation occurred.
Score is time to complete one down and back (60’ total) travel.
WWW Floater
RX
FLOATER WOD:
“Up The Creek with a Paddle”
2 minutes- Increasing Ladder
1 Bar Muscle Up
1 Deadlift (315/225)
2 Bar Muscle Ups
2 Deadlifts
3 Bar Muscle Ups
3 Deadlifts
And so on…
Until 2 minutes is 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
RUN
2 sets of 5 working sets of 3 min on/1 min off
run for 3 minutes *mainintaing same distance and rest 1 minute rest 5 minutes btw sets and then repeat trying to maintain same distance
ALPHA TEAM
For Time
50 Cal Bike
50 push ups
50 Wall Balls *UB 🙂
WOLFPACK
For Time
50 Cal Row
25 Push Ups
25 Wall Balls *UB 🙂
3.3.3
3-5 working sets @ 45-55% of 1RM Snatch
OHS use a 22X1 Tempo
5 working sets every 2:00 minutes @70-80%; pause for 2 seconds below knee.
3×3 @ 105%; 31X1 tempo; rest 2:00 minutes
CROSSFIT GROWL 