500m Row / 400m Run
Hip & Shoulder Complex
Partner WOD
AMRAP15
10 Thrusters 75/55
10 Pullups
10 Cal Row
**leap frog style workout
P1 – does thruster
P2 – does pullups
P1 – does row
P2 – does thruster
P1 – does pullups
P2 – does Row
500m Row / 400m Run
Hip & Shoulder Complex
Rowing Technique Warm-up
Max Effort 800m Run
3x1000m Row
3 min rest between each set
Max Effort 800m Run
500m Row / 400m Run
Hip & Shoulder Complex
Wolfpack (Rx)
EMOM20
odd – 3 to 5 Chest to Bar Pull-ups
even – 3 to 5 Box Jumps @ 30/24
Alpha Team (Rx+)
EMOM20
odd – 3 to 5 Muscle Ups
even – 3 to 5 Box Jumps @ 40/32
Handstand Hip Slaps
30 reps
**Shift weight to one hand, start by simply just trying to move your hand to the side freely, then work toward the goal of touching your hip with straight arm
EMOM20
10′ HS Walk + 5 Push Ups
*aim for speed of each round
AMRAP15 *with partner
10 Thrusters 115/75
12 CTB Pullups
10 Cal Row
**leap frog style workout
P1 – does thruster
P2 – does CTB
P1 – does row
P2 – does thruster
P1 – does CTB Pullups
P2 – does Row
500m Row / 400m Run
Hip & Shoulder Complex
Hand Stand Hold
Accumulate 3 min in Handstand Hold position
Record longest hold
Wolfpack (Rx)
EMOM8
3-8 HSPU
Alpha Team (Rx+)
EMOM8
3 Deficit @ 6″+ 5 Kipping @ Regular
Wolfpack (Rx)
4 Rounds for time
400m Run
15 Power Snatches 95/65
Alpha (Rx+)
5 rounds for time
500m Row
10 Power Snatches 135/95
Air Assault for Max Cals
3 sets:
2:00 min work
-rest :90s
3 sets:
:90s Work
-rest :60s
3 sets:
:60s work
-rest :30s
1 set:
:30s max Effort
Legless Rope Climbs
10x Reps *NFT
500m Row / 400m Run
Hip & Shoulder Complex
DB Box Jumps
use heavy weight as possble, 24/20
Wolfpack (Rx)
4 rounds for working time
20 Double unders
15 Hang Power Cleans 95/65
30 Wall Balls 14/10
15 Burpees
rest 1:30
Alpha Team (Rx+)
4 rounds for working time
50 Double unders
15 Hang Power Cleans 135/95
30 Wall Balls 20/14
15 Lateral Burpees OTB
rest 1:30
3-4″ Deficit
3x 1000m row
1st 1000m row
complete 15 Tuck Jumps EMOM
rest 3 min
2nd 1000m Row
complete 12 Split Jumps EMOM
Rest 3 min
3rd 1000m Row
*complete 8 Box Jumps 24/20 *step down
**Better row fast or this will take a while
4 person teams:
Buy in: 800m relay in pairs
Pair “a” runs
When the first member returns he/she tags the member of their choice to begin the 800 for pair “b”
The whole team must have returned for team to advance to next station
Wod:
200 wb 20/14
1 athlete working at a time while one athlete hangs from pull-up bar with standard pull-up grip
200 burpees
2 athletes working at a time
200 push-ups
4 athletes working at a time
200 sit-ups
2 athletes working at a time
200 m sprint to finish
all 4 athletes run together
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 sit-ups
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 jumping chest-to-bar pull-ups
8 power cleans
M: 20-lb. dumbbells
F: 10-lb. dumbbells
* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds
3 position: 1 inch from floor, knee, and right before hip. Hold each position for 1 second.
Keep these light w/the open here! Really focus on form and technique- like usual 😉
Keep these light w/the open here! Really focus on form and technique- like usual 😉
500m Row / 400m Run
Hip & Shoulder Complex
:30 Couch Stretch (L/R)
Lateral Lunges – 10 ea
Inchworm to Pushup x5
PVC OHS w/ 3-sec Pause + BTN Press at bottom X5
Banded Good Morning x10
E6MOM24
200m Run (400m Run)
15/12 Cal Row (AB)
AMRAP Burpees until 4:30
:90s Rest
(Alpha Team – Rx+)
CROSSFIT GROWL 