20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Demo and practice 3 Thrusters.
EMOM5
CASH IN – 500m Row
21-15-9
Thrusters 65/45
Bent Over Rows 65/45
CASH OUT- 400m Run
50 Situps
3 Rounds:
-10 Dips on Bench or Chair
-10 Walking Lunges
50 Situps
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
Hand Stand Hold
WOLFPACK:
Accumulate 3 min in Handstand Hold position
Max Effort Set
*then 5x 50% of your max effort set
(you hit 8 BMU you complete 5×4)
ALPHA TEAM
EMOM20
odd- 15/12 Cal Bike
even – 15 KB Swings 70/53
WOLFPACK
EMOM20
odd- 15/12 cal row
even- 15 KB Swings 53/35
Core
50 V-ups
50 Back Extensions w/ weight
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
Identify jerk varietions. Footwork for split.
12/8 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Ball Over Shoulder
4×4 60/30
EMOM4
12-9-6
Ball Over Shoulder 60/30
Power Clean 95/65
Box Jumps
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
Hand Stand Hold
WOLFPACK:
Accumulate 3 min in Handstand Hold position
Max Effort Set
*then 5x 50% of your max effort set
(you hit 8 BMU you complete 5×4)
ALPHA TEAM
EMOM20
odd- 15/12 Cal Bike
even – 15 KB Swings 70/53
WOLFPACK
EMOM20
odd- 15/12 cal row
even- 15 KB Swings 53/35
Core
50 V-ups
50 Back Extensions w/ weight
Crossover Symmetry
Review Prior Weeks
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)
Week 3
PULL-UPS:
A) Protocol: 15-12-9
B) 27 Kipping/Butterfly/Jumping Pull-ups
C)3 Rounds Not For Time:
1. Bent Over Rows – 10
2. Front Raises – 10
HANDSTAND TRAINING:
Each athlete will be assessed with the comfort of being upside down.
A) Practice handstand holds (watching back arch)
B) Progress to moving body weight to each arm/raise each arm/shoulder taps
C) HSW with PVC spot.
WOD:
100 Hollow Body Rocks
100 Superman Pulses
HOMEWORK:HOMEWORK:
Do these movements 2 times during the week.
3 Rounds not for time.
1. PVC Pull Downs-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
Week 4
PULL-UPS:
A) Protocol: 18-15-12
B) 30 Kipping/ Butterfly/ Jumping Pull-ups
TOES TO BAR:
A) Tutorial/Explanation/Attempt or Test
B) 3 Rounds Not for Time:
1. PVC Pull Downs – 10
2. T2B with Band – 10
C) Test T2B
WOD:
3 sets of 10:
Dips
Push-Ups
ABMAT Sit-Ups
12/8 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Ball Over Shoulder
4×4 60/30
12-9-6
Ball Over Shoulder 60/30
Power Clean 95/65
Box Jumps
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
500m Row
20 GHD Situps
20 HSPU
WOLFPACK
5 rds
400m run
20 Weighted ABMAT situps
20 Pushups
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
3 sets of E:90MOM
set 1 @ 80%
set 2 @ 85%
set 3 @ 90%
set 4 – rest
6 rds
12 Deadlifts @ 225/145
12 Box Jumps *AFAP
100m Sprint
rest 1:3
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
Air Assault
50-40-30-20-10
*rest :30s btw each set
E5MOM25
20 Cal Bike
20 DB Snatch (10R/L) @ 70/50
20 DB OHS (10R/L) @ 70/50
Crossover Symmetry
Review Prior Weeks
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)
Week 3
PULL-UPS:
A) Protocol: 15-12-9
B) 27 Kipping/Butterfly/Jumping Pull-ups
C)3 Rounds Not For Time:
1. Bent Over Rows – 10
2. Front Raises – 10
HANDSTAND TRAINING:
Each athlete will be assessed with the comfort of being upside down.
A) Practice handstand holds (watching back arch)
B) Progress to moving body weight to each arm/raise each arm/shoulder taps
C) HSW with PVC spot.
WOD:
100 Hollow Body Rocks
100 Superman Pulses
HOMEWORK:HOMEWORK:
Do these movements 2 times during the week.
3 Rounds not for time.
1. PVC Pull Downs-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
Week 4
PULL-UPS:
A) Protocol: 18-15-12
B) 30 Kipping/ Butterfly/ Jumping Pull-ups
TOES TO BAR:
A) Tutorial/Explanation/Attempt or Test
B) 3 Rounds Not for Time:
1. PVC Pull Downs – 10
2. T2B with Band – 10
C) Test T2B
WOD:
3 sets of 10:
Dips
Push-Ups
ABMAT Sit-Ups
CROSSFIT GROWL 