500m Row / 400m Run
Hip & Shoulder Complex
1 Mile Run For Time
Max Effort 1-Mile Run
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
75 Wall Balls 20/14
150 Double Unders
75 wall Balls
WOLFPACK
For Time
50 Wall Balls 14/10
300 Single Unders
50 wall Balls
heavy triple; then drop 2×3 @ 80% of Heavy Triple
5×3 @ 110% *off 45# plate for deficit; tempo 32X1
Breathing Gymnastics:
30 Muscle Ups for time
*every break 400m Run
rest 5 minutes
100ft Farmers Carry
100ft HSW
100ft Prowler Push Heavy!
500m Row / 400m Run
Hip & Shoulder Complex
1 Mile Run For Time
Max Effort 1-Mile Run
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
4 rds
15 DB Push Jerks 50/30
15 TTB
15 DB Front Squats
15 Cal Row
rest 2:00 minutes
WOLFPACK
For Overall Time
4 rds
15 Push Press 95/55
15 ABMAT Situps
15 Front Squats 95/55
15 Cal Row
rest 2:00 minutes
Start off light to work on technique and then increase weight if reps are good.
5 sets @ 80% of 1RM: pause 2 seconds below knee
Air Assault
50-40-30-20-10
*rest :30s btw each set
12/8 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Practice singles with a jump rope.
EMOM3
Increase in weight each set.
3 Rounds for Time:
80 Singles
6 Deadlifts 95/65
12 Bent Over Rows 95/65
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 Time
ALPHA RX(165/115)
WOLFPACK(95/65)
20 Hang Power Cleans
20 Push Jerks
20 Front Squats
*this should be performed fast!
Work up to heavy set of 5; then 3×5 @ 70% focusing on speed
work up to heavy set of 5; then 3×5 @ 70% focusing on speed
3 rds not for time:
10 Behind Neck Strict Press
10 Strict TTB
10 Glute Ham Raises Or partner negatives from floor
10 Upright Rows
Bike/Row
2 working rounds of:
6 sets of
:20s moderate pace
:20s Hard effort pace
:20s easy pace
-rest 1:00 min-
– rest 3 minutes btw rounds-
*complete 6 min on Bike of
:20s Mod pace
:20s Hard effort
:20s easy pace non stop.
-rest 1 min-
Repeat again on Bike
Rest 3 minutes
Then repeat again on rower.
12/8 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Practice singles with a jump rope.
Increase in weight each set.
3 Rounds for Time:
80 Singles
6 Deadlifts 95/65
12 Bent Over Rows 95/65
Clean Warmup
Burgener for cleans:
3x shrug
3x elbows high
3x pwr clean
3x drops
3x front squats
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
Partner WOD
30 min running clock:
Minutes 1-9: Max Cal Row
Minutes 9-10: Rest/changeover
Minutes 10-30:
ALPHA:
75 TTB
100 alt partner wall balls 20/14
remainder of time: burpees over partner
WOLFPACK:
75 TTB/knee raises
100 alt partner wall balls 14/10
125 box jumps/step overs 24/20
remainder of time: burpees over partner
*record total number of burps completed
**record cals in the comments section
E5MOM25
20 Cal Bike
20 DB Snatch (10R/L) @ 70/50
20 DB OHS (10R/L) @ 70/50
500m Row / 400m Run
Hip & Shoulder Complex
Bergener Warm-Up
EMOM5: 3 Hang Power Cleans
3 Rounds:
400m Run
15 Hang Power Cleans 65/45
CROSSFIT GROWL 