Boonoonoonoos

Function:

Front Squats 5×3

5 rounds:
1 minute at each station – Row, bike, single unders, rest

Performance:

Front Squats 5×3 @75% of clean

5 rounds:
1 minute at each station – Row, bike, double unders, rest

Wolf Pack:

Front Squats 5×3 @75% of clean

5 rounds:
1 minute at each station – Row, bike, double unders, rest

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Weh Yuh Ah Seh

Function:

Single leg dead lift 5×5 (each leg)

8RFT:
12 med ball cleans (20/14#)
6 dips off box
3 ring rows

Performance:

Single leg dead lift 5×5 (each leg)

8RFT:
12 med ball cleans (20/14#)
6 ring dips
3 bar muscle ups (sub 3 chest to bar pull-ups for muscle ups)

Wolf Pack:

Single leg dead lift 5×5 (each leg)

8RFT:
12 med ball cleans (30/20#)
6 ring dips
3 bar muscle ups

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There Used to Be 1 Wolf in the Wolfpack, Now There Are 3

Function:

Teams of 3
3 Rounds for Time:
30/20 calories on rower
15 power clean
20 burpees
(train style, each partner does 3 rounds)

Performance:

Teams of 3
3 Rounds for Time:
30/20 calories on rower
15 power clean (135/95#)
20 burpees
(train style, each partner does 3 rounds)

Wolf Pack:

Teams of 3
3 Rounds for Time:
30/20 calories on rower
15 power clean (135/95#)
20 burpees
(train style, each partner does 3 rounds)

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Free Willy

Function:

5 minute AMRAP: Back squat

Accumulate 75 calories on the rower (Ski Erg or Assault Bike). At the top of every minute, do 5 wall balls

Performance:

5 minute AMRAP: Back squat @ body weight

Accumulate 75 calories on the rower (Ski Erg or Assault Bike). At the top of every minute, do 5 wall balls

Wolf Pack:

5 minute AMRAP: Back squat @ body weight

Accumulate 100 calories on the rower (Ski Erg or Assault Bike). At the top of every minute, do 5 wall balls (20/14)

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Grip Like A Sloth

Function:

Landmine Single Leg Dead lift 4×10 (each leg)

25 minute AMRAP:
12 Ring Rows
2 Dead lifts
10 Seated Z-press (or off the box handstand push-ups)

Performance:

Landmine Single Leg Dead lift 4×10 (each leg)

25 minute AMRAP:
12 Chest to Bar pull-ups
2 Dead lifts 315/205
10 Handstand push-ups

Wolf Pack:

Landmine Single Leg Dead lift 4×10 (each leg)

25 minute AMRAP:
12 Chest to Bar pull-ups
2 Dead lifts 315/205
10 Handstand push-ups

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Hump Day - Hug A Camel

Function:

3 Position Snatch (High Hang, Mid Thigh, Below the Knee): 3 sets of 3

For time:
200 Single under buy in, then
3 rounds: 10 DB snatch & 15 burpees, then
200 Single under cash out

Performance:

3 Position Snatch (High Hang, Mid Thigh, Below the Knee)
3 sets: 60%, 70%, 75% (of Hang Snatch)

For time:
100 Double under buy in, then
3 rounds: 10 DB snatch & 15 lateral DB burpees, then
100 Double under cash out

Wolf Pack:

3 Position Snatch (High Hang, Mid Thigh, Below the Knee)
3 sets: 60%, 70%, 75% (of Hang Snatch)

For time:
100 Double under buy in, then
3 rounds: 10 DB snatch & 15 lateral DB burpees, then
100 Double under cash out

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Trash Pandas Have More Fun

Function:

Romanian Deadlift: 5 sets of 8

EMOM 10 minutes:
Even – 16 Lunges
Odd- 10 Hanging Leg Raises

Performance:

Romanian Deadlift: 5×8 increasing in weight each round

EMOM 10 minutes:
Even – 16 Overhead Plate Lunge
Odd- 10 Toes to Bar

Wolf Pack:

Romanian Deadlift: 5×8 increasing in weight each round

EMOM 10 minutes:
Even – 16 Double Dumbbell Overhead Lunge
Odd- 10 Toes to Bar

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It Takes Longer For Giraffes to Throw Up

Function:

 5 sets of 4+4 Hang Power Clean & Front Squat

9-15-21 Box Jumps and Kettlebell Swings
rest 2 minutes
21-15-9 Kettlebell Swings and Box Jumps

Performance:

3 Position Clean (High Hang, Mid Thigh, Below the Knee):
3 sets: 60%, 70%, 80% of Hang Clean

 

9-15-21 Box Jumps and Kettlebell Swings (53/35#)
rest 2 minutes
21-15-9 Kettlebell Swings (53/35#) and Box Jumps

Wolf Pack:

3 Position Clean (High Hang, Mid Thigh, Below the Knee):
3 sets: 60%, 70%, 80% of Hang Clean

 

9-15-21 Box Jumps and Kettlebell Swings (70/53#)
rest 2 minutes
21-15-9 Kettlebell Swings (70/53#) and Box Jumps

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The Last Little Piggy Ended Up in My Freezer

Function:

Teams of 2 – 3 Rounds for Time:
50 Hanging Leg Raises & 30 Thrusters (can be split however athletes want, but each partner must do equal number of reps)

Performance:

Teams of 2 – 3 Rounds for Time:
50 Toes to Bar & 30 Thrusters 135/95 (can be split however athletes want, but each partner must do equal number of reps)

Wolf Pack:

Teams of 2 – 3 Rounds for Time:
50 Toes to Bar & 30 Thrusters 135/95 (can be split however athletes want, but each partner must do equal number of reps)

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And This Little Piggy Went wee wee wee All The Way Home

Function:

Bulgarian Split Squat 5×10 (5 each leg)

3 Rounds For Time:
30 Lunges & 20 Burpees

Performance:

Bulgarian Split Squat 5×10 (5 each leg) with dumbbells 35/20

3 Rounds For Time:
30 Pistols & 20 Burpees

Wolf Pack:

Bulgarian Split Squat 5×10 (5 each leg) with dumbbells 50/35

3 Rounds For Time:
30 Pistols & 20 Burpees

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