WARM-UP
Coach’s Choice
STRENGTH/SKILL
Drop Snatch
6×2
*Focus on speed & driving yourself under the bar
WOD
Wolfpack
E3MOM24
15/10 AB Cals
100 ft Bear Crawl
Alpha Team
E3MOM24
20/15 AB Cals
25 ft HSW
WED 12.14.16
WARM-UP
Coach’s Choice
STRENGTH/SKILL
4×3 Back Squat @ 80% of 3RM
Rest :90 between sets
WOD
Wolfpack
30-25-20 Wall Balls
25-20-15 KBS
20-15-10 Goblet Squats
Alpha Team
50 Wall Balls (20/14)
3 Rounds of DT (12 DL + 9 PC + 6 PJ @ 155/105)
50 Wall Balls
2 Rounds of DT
50 Wall Balls
TUE 12.13.16
WARM-UP
Coach’s Choice
STRENGTH/SKILL
4 Rounds, Alternating-
A) 10 Strict Press – increase load from last week
:60 Rest
B) 8 Sumo Deadlift – increase load from last week
:60 Rest
WOD
Wolfpack
5 Rounds for Time-
30 Double Unders/60 Singles
12 Power Cleans 75/55
12 V-ups
Alpha Team
5 Rounds for Time-
50 Double Unders
12 Snatches 95/65
12 Weighted V-ups
MON 12.12.16
WARM-UP
Coach’s Choice
STRENGTH/SKILL
5 Rounds, Alternating-
A) 3 Front Squats
B) 5-8 Strict Pull-ups
WOD
Rx-
3 Rounds for Time-
500m Row
15 Burpees
15 Abmat Situps
Rx+
3 Rounds for Time-
500m Row
15 Burpee Pull-ups
15 GHD Situps
07.17.17 NEW YOU DAY 1
NEW YOU
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Lesson
Squat Therapy:
Air Squat Demo
EMOM3: 10 Air Squats
*Introduce Only with PVC: Back Squat, Front Squat and Overhead Squat
Metcon
NEW YOU – DAY 1 (Time)
400m Run
15 Air Squats
15 Sit-ups
200m Run
10 Air Squats
10 Sit-ups
100m Run
5 Air Squats
5 Sit-ups
Pulls
Olympic Lifting
Burgener Warm-up (No Measure)
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
WED 03.22.17
Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Warm-up (No Measure)
10 mins to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10ea
-Lateral Lunge x10ea
-High Knee Run x 10ea
-Lateral High Knee Run x10ea
-Squat Jumps x5
Weightlifting
Front Squat (Work up to 95% for 1; then drop set 3×1 @ -10Kg)
Metcon
Metcon (Time)
WOLFPACK:
In teams of 2 for time:
100 ABMAT sit-ups
20 Rope pulls to standing
100 Cal Bike
40 Power Cleans 115/85
100 Cal Row
60 S2O 95/65
Partner 1 works for :30sec while Partner 2 rests
Partner 2 words for :30sec while Partner 1 rests
*Do this until each section is complete then move on to the next.
Metcon (Time)
ALPHA TEAM:
In teams of 2 for time:
100 GHD sit-ups
20 Rope Climbs
100 Cal Bike
40 Power Cleans 225/155
100 Cal Row
60 S2O 165/115
Partner 1 works for :30sec while Partner 2 rests
Partner 2 words for :30sec while Partner 1 rests
*Do this until each section is complete then move on to the next.
Alpha Team Gymnastics
Metcon (Time)
Complete 10 deficit SHSPU @ 6″.
Then lower to ground level and complete 20 SHSPU for time.
Clean (Clean work up to heavy clean; 3×1 @ 95% of Heavy )
Olympic Lifting
Greenbrier Fitness – Olympic Lifting
Burgener Warm-up (No Measure)
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
CROSSFIT GROWL 