TC

Function:

3×5 Hang Muscle Snatch, 3×5 OHS

Three Rounds for Time:

400m run

12 pull-ups

12 burpees

18 air squats

Performance:

6×1+2 Hang Muscle Snatch, Heaving Snatch Balance (feet start and stay in squat stance)

Four Rounds for Time:

400m run

12 burpee pull-ups

18 air squats

Wolf Pack:

6×1+2 Hang Muscle Snatch, Heaving Snatch Balance (feet start and stay in squat stance)

Four Rounds for Time:

400m run

12 burpee pull-ups

18 air squats

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block

Function:

6×3 Sumo Deadlift 30X1 tempo

Then:

Complete 5k row in teams of 2

Break it up as desired, but both partners are to do 15 push-ups each transition {25 WP}

Performance:

6×3 Sumo Deadlift 30X1 tempo

Then:

Complete 5k row in teams of 2

Break it up as desired, but both partners are to do 15 push-ups each transition {25 WP}

Wolf Pack:

6×3 Sumo Deadlift 30X1 tempo

Then:

Complete 5k row in teams of 2

Break it up as desired, but both partners are to do 15 push-ups each transition {25 WP}

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S.T.

Function:

6×2 Box Squat 32X1 tempo (building)

8 min AMRAP:

2 KB swings

2 strict pullups

3 KB swings

3 strict pullups

…increase by 1 rep each round

Performance:

2×3, 3×2 Box Squat 32X1 tempo (building)

8 min AMRAP:

2 KB swings (70/53)

2 MU/CTB pullups

4 KB swings

4 MU/CTB pullups

…increase by 2 reps each round

Wolf Pack:

2×3, 3×2 Box Squat 32X1 tempo (building)

8 min AMRAP:

2 KB swings (70/53)

2 MU/CTB pullups

4 KB swings

4 MU/CTB pullups

…increase by 2 reps each round

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Alamo

Function:

5×5 hang power snatch

5×5 OHS

21-15-9 For Time

OHS

Stationary dips

Performance:

Top to Bottom Snatches

3@65%, 2@70%, 2×2@75%

21-15-9 For Time

OHS 135/95 {155/115WP}

Ring dips {must muscle-up into dip position WP}

Wolf Pack:

Top to Bottom Snatches

3@65%, 2@70%, 2×2@75%

21-15-9 For Time

OHS 135/95 {155/115WP}

Ring dips {must muscle-up into dip position WP}

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details

Function:

Buy in:

1 Mile Run

Then performed as supersets:

3×15 weighted situps {weighted GHD WP}

3×15 hollow body rocks {weighted WP}

 

3×10 strict toes to bar

3x15sec tuck hold on rings {L-sit hold WP}

 

3×20 russian twists

3×20 ball slams 20/14

Cash out:

1 Mile Run

Performance:

Buy in:

1 Mile Run

Then performed as supersets:

3×15 weighted situps {weighted GHD WP}

3×15 hollow body rocks {weighted WP}

 

3×10 strict toes to bar

3x15sec tuck hold on rings {L-sit hold WP}

 

3×20 russian twists

3×20 ball slams 20/14

Cash out:

1 Mile Run

Wolf Pack:

Buy in:

1 Mile Run

Then performed as supersets:

3×15 weighted situps {weighted GHD WP}

3×15 hollow body rocks {weighted WP}

 

3×10 strict toes to bar

3x15sec tuck hold on rings {L-sit hold WP}

 

3×20 russian twists

3×20 ball slams 20/14

Cash out:

1 Mile Run

View the workout

Ventura

Function:

3×10 deadlifts

5 Rounds for Time:

10 HPC

3 wall walks

Performance:

3×10 banded deadlifts (begin at 60%)5 Rounds for Time:

10 hang power cleans (choose a load that allows going unbroken) 135/95 {155/105WP}

10 HSPU {deficit for for WP}

Wolf Pack:

3×10 banded deadlifts (begin at 60%)5 Rounds for Time:

10 hang power cleans (choose a load that allows going unbroken) 135/95 {155/105WP}

10 HSPU {deficit for for WP}

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FFx2

Function:

Two Rounds of Filthy 50 (one person working at a time)

Box jumps

Pullups (Function: jumping pull-ups)

Kb swings {53/35 WP}

Walking lunges

Knees to elbows

Push press {75/55 WP}

Supermans (or back extensions)

Wall ball shots

Burpees

DU

Use any remaining class time to work on mobility and recovery

Performance:

Two Rounds of Filthy 50 (one person working at a time)

Box jumps

Pullups (Function: jumping pull-ups)

Kb swings {53/35 WP}

Walking lunges

Knees to elbows

Push press {75/55 WP}

Supermans (or back extensions)

Wall ball shots

Burpees

DU

Use any remaining class time to work on mobility and recovery

Wolf Pack:

Two Rounds of Filthy 50 (one person working at a time)

Box jumps

Pullups (Function: jumping pull-ups)

Kb swings {53/35 WP}

Walking lunges

Knees to elbows

Push press {75/55 WP}

Supermans (or back extensions)

Wall ball shots

Burpees

DU

Use any remaining class time to work on mobility and recovery

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Annie

Function:

6×3 Box Squat 32X1 tempo

 

For Time:

Annie 50-40-30-20-10

Sit ups

DU

Then: MOBILITY

Performance:

6×3 Box Squat, 32X1 tempo (build from last week’s numbers)

For Time:

Annie 50-40-30-20-10

Sit ups

DU

Then: MOBILITY

Wolf Pack:

6×3 Box Squat, 32X1 tempo (build from last week’s numbers)

For Time:

Annie 50-40-30-20-10

Sit ups

DU

Then: MOBILITY

View the workout

DDT

Function:

Dumbbell DT 50/35 {53/35 kettlebell WP}

5 RFT

12 deadlifts

9 hang power cleans

6 shoulder to overhead

Followed by superset of:

3×10 single arm dumbbell row each arm 30X2 tempo

3×6 strict chin ups 30X2 tempo

Note: three count lower &  two count hold at top of movement.

Performance:

Dumbbell DT 50/35 {53/35 kettlebell WP}

5 RFT

12 deadlifts

9 hang power cleans

6 shoulder to overhead

Followed by superset of:

3×10 single arm dumbbell row each arm 30X2 tempo

3×6 strict chin ups 30X2 tempo

Note: three count lower &  two count hold at top of movement.

Wolf Pack:

Dumbbell DT 50/35 {53/35 kettlebell WP}

5 RFT

12 deadlifts

9 hang power cleans

6 shoulder to overhead

Followed by superset of:

3×10 single arm dumbbell row each arm 30X2 tempo

3×6 strict chin ups 30X2 tempo

Note: three count lower &  two count hold at top of movement.

View the workout

Op

Function:

12 min EMOM (building all the way through)

0:00-4:00 min 5 strict press

4:00-8:00 min 5 push press

8:00-12:00 min 5 push jerk

5 Rounds for Time:

200m run

10 deadlifts 225/155

10 handstand push ups {strict WP}

Performance:

12 min EMOM (building all the way through)

0:00-4:00 min 5 strict press

4:00-8:00 min 5 push press

8:00-12:00 min 5 push jerk

5 Rounds for Time:

200m run

10 deadlifts 225/155 

10 handstand push ups {strict WP}

Wolf Pack:

12 min EMOM (building all the way through)

0:00-4:00 min 5 strict press

4:00-8:00 min 5 push press

8:00-12:00 min 5 push jerk

5 Rounds for Time:

200m run

10 deadlifts 225/155

10 handstand push ups {strict WP}

View the workout

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