500m Row / 400m Run
Hip & Shoulder Complex
Burgener Warm-up
Wolfpack (Rx)
EMOM for 24 Minutes:
Min 1: 10/8 AB Cals
Min 2: 2/1 Rope Climbs
Min 3: 50′ Bear Crawl
Min 4: 10 Pull-ups
Min 5: Max Effort Abmat Situps
Min 6: Rest
20 mins Mobility
30 mins Active Recovery
500m Row / 400m Run
Hip & Shoulder Complex
2 Rounds With a Barbell:
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Back Squats
5 Strict Press off the Back
Hip Crease should be at knee or 1′ above knee at bottom
Tempo 20X1
focus on speed off box and keeping tension through eccentric phase
Wolfpack (Rx)
2 Rounds:
Power Cleans 1650#/1150#
20 Hanging Knee Raises
20 Bar Hops
Shoulder to Overhead 1650#/1150#
Alpha Team (Rx+)
2 Rounds
12 Power Cleans 205/135
20 TTB
20 Lateral Box Jump Overs 24/20
12 Shoulder to overhead 205/135
Gymnastics Warm up
10 Rounds For Time:
1 Rope Climb
20′ HS Walk
choose weight btw 75-85% of 1RM
focus on speed of turnover and speed under the bar and meeting the bar aggressively in the squat!
E4MOM24
10 Cal Bike
10 Bench Press 165/115
10 Pullups
10 Cal Bike
500m Row / 400m Run
Hip & Shoulder Complex
2 Rounds –
:30 on / :30 off
Lunge complex (Forward, backward, side)
Inchworm to Pushup
Ring Rows
PVC Overhead Squat
As heavy as possible for each set; add 10# from last week
Alpha row from Back Ext position on GHD
Moderate to heavy weight
*Tempo 21X1
Wolfpack (Rx)
25-20-15-10-5
Overhead Squats (75/55)
Pushups
Alpha Team (Rx+)
5 Rounds
25 Overhead Squats (95/65)
25 Pushups
Gymnastics Warmup
A1: 4×6 Maltese Push Up
A2: 4×6 Hollow Body Switch Back
*look up youtube vids to see 🙂
AMRAP15
25/20 Cal Row
25 Strict Press 95/65
25 GHD Situps
500m Row / 400m Run
Hip & Shoulder Complex
10 Air Squats
10 Lunges
10 Pushups
10 Strict Press
10 Box Dips
10 Box Jumps
10 Lunges
:30 Handstand or Plank Hold
Follow with 3 sets of ME Kipping Dips
Wolfpack (Rx)
E4MOM16
200m Row
20 Abmat Situps
30 Wall Balls (14/10)
Alpha Team (Rx+)
E6MOM24
250m Row
15 T2B
30 Wall Balls (20/14)
15 T2B
250m Row
Score = Number of successfully completed rounds
E2MOM20
20ft HSW
6 C2B Pullups
6 Strict HSPU
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
100ft Prowler Push 135/90
1. Begin with bar at hips
2. Lower bar to right above knee
3. Sweep bar into hips and fully extend everything UP once in power position
4. Shrug traps/high elbows as high as you can
5. Reset and repeat (3 times)
1. Begin with bar at hips
2. Lower bar to right above knee
3. Sweep bar into hips and fully extend everything UP once in power position
4. Shrug traps/high elbows
5. Begin to pull yourself under the bar
6. Catch bar in rack position on shoulders
7. Recover
500m Row / 400m Run
Hip & Shoulder Complex
5 MINUTES
60 Situps
AMRAP Wall Balls
Score = Total Load
3 Rounds
-21 KBS (53/35)
-12 Pull-ups
100 Double Unders
12:00 Time Cap
For Time:
30 Clean and Jerks, 135# / 95#
6:00 Time Cap
500m Row / 400m Run
Hip & Shoulder Complex
Alternating between-
Choose weight (add 5-10#s from last week)
Wolfpack (Rx)
3 Rounds-
100ft Double KB Carry (35/26)
20 Ball Over Shoulder (60/30)
50 DU or 100 Singles
Alpha Team (Rx+)
3 Rounds-
100ft DBall Carry *in bear hug position not on shoulder (120/80)
20 DBall over Shoulders
100 Double Unders
Warm-up
A: EMOM x 10 6 Strict C2B Pull Ups + 2 Pull Overs (scale to 1 Pull over if need be)
B: 30 Strict Knee to Elbow w/leg extended switch legs and lower
AMRAP 15-
25m Swim
15 Hand Release Pushups
25m Swim
15 kettlebell swings 53/35 *if you can take KBs (if not 10 burpees)
Warming up clean. Focus on shrugging traps up and keeping elbows high during pull under. Quick elbows in turnover to catch the bar in front rack position.
Power Clean:
1. Set start position
2. Chest over in pull up to hips
3. Accelerate everything UP in finish at hips (LEGS!)
4. Stop w/hips above parallel
FS (Front Squat)
Power Jerk
1. Smooth dip
2. LEGS in drive
3. Punch arms overhead & lockout
4. Recover
500m Row / 400m Run
Hip & Shoulder Complex
(3-sec Pause Below the Knee)
*work btw 75-85% of 1RM; focus on speed and turnover (add 5-10#s from last week)
EMOM20
Min 1 – ME Row Cal
Min 2 – Rest
Min 3 – ME AB Cal
Min 4 – Rest
20 Mins Mobility & Stretching
30 Mins Active Recovery
500m Row / 400m Run
Hip & Shoulder Complex
Wolfpack (Rx)
21-15-9
Deadlifts 185/115
Burpees over the barbell
Alpha Team (Rx+)
Deadlifts 275/205
Burpees, jumping over the barbell
(3-sec Pause Below the Knee)
*work btw 75-85% of 1RM; focus on speed and turnover (add 5-10#s from last week)
Body Weight Warm up
A: 10x 1x Strict MU + 1x Kipping MU + 1x Kipping Ring Dip to :03-:05 sec Support Hold
B: 10x 2 Skin the Cat w/5ct pause in bottom
Row
2x 10 min Time Trials; rest 5 min btw sets
*keep meters within +/-10 meters of 1st interval record 500avg pace/total meters
CROSSFIT GROWL 