121217

Function:

Tuesday
In teams of 2:
Take 10 minutes to work up to a heavy Turkish Getup
(For function keep it light and practice technique)
Then
20 min AMRAP
(1 person completes a round before partner starts a round)
30 double unders (60 singles sub)
10 pull-ups
10 DB snatch

Performance:

Tuesday
In teams of 2:
Take 10 minutes to work up to a heavy Turkish Getup
Then
20 min AMRAP
(1 person completes a round before partner starts a round)
30 double unders (60 singles sub)
10 pull-ups
10 DB snatch

Wolf Pack:

Tuesday
In teams of 2:
Take 10 minutes to work up to a heavy Turkish Getup
Then
20 min AMRAP
(1 person completes a round before partner starts a round)
30 double unders (60 singles sub)
10 pull-ups
10 DB snatch

View the workout

111217

Function:

6 sets of 5 Deadlift+ 5 Hang clean + 5 front squat
then 3 sets:
A1. 1 min row
A2. Max set pushups (advanced and do like pushups)
Rest as needed

Performance:

6 building sets of 6 Deadlift + 5 Hang Clean + 3 Front Squat + 2 Jerks
you must go up each time, rest as needed.
Then 3 sets:
A1. 1min row sprint
A2. Unbroken max set of HSPU
rest as needed

Wolf Pack:

6 building sets of 6 Deadlift + 5 Hang Clean + 3 Front Squat + 2 Jerks
you must go up each time, rest as needed.
Then 3 sets:
A1. 1min row sprint
A2. Unbroken max set of HSPU
rest as needed

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081217

Function:

Back squats
10 min to work up to a heavy and then
5×3 @85%
Then
75 knees to elbow/hanging leg raises for time

Performance:

Back squats
10 min to work up to a heavy and then
5×3 @85%
Then
100 TTB for time

Wolf Pack:

Back squats
10 min to work up to a heavy and then
5×3 @85%
Then
100 TTB for time

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Function:

0-10 minutes run 1200 meters then max hang power cleans for remainder of time
10-13:00 rest
13-20:00 run 800 meters then max hang power snatch for remainder of time
20-23:00 rest
23:00-27:00 400 m run, max thrusters for remainder of time

Performance:

0-10 minutes 1 mile run then max clean and jerks 135/95 for remainder of time
10-13:00 rest
13-20:00 800 m run, max power snatch 115/80
20-23 rest
23-27:00 400 m run, max thrusters 95/65

Wolf Pack:

0-10 minutes 1 mile run then max clean and jerks 135/95 for remainder of time
10-13:00 rest
13-20:00 800 m run, max power snatch 115/80
20-23 rest
23-27:00 400 m run, max thrusters 95/65

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061217

Function:

Snatch pulls 3×3
Snatch high pulls 3×2
Hang power snatch 5×5
Then 5 rounds:
10 OHS
10 dips (off box or bar dips)

Performance:

Snatch pulls 3×3
Snatch high pulls 3×2
Hang power snatch 5×1
Then
21-15-9
OHS 115/85 (WP 135/95)
Ring Dips

Wolf Pack:

Snatch pulls 3×3
Snatch high pulls 3×2
Hang power snatch 5×1
Then
21-15-9
OHS 115/85 (WP 135/95)
Ring Dips

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051217

Function:

In teams of 3
10k row for time
Then
3×8 each leg single leg Romanian deadlift
3×10 each arm DB row

Performance:

In teams of 3
10k row for time
Then
3×8 each leg single leg Romanian deadlift
3×10 each arm DB row

Wolf Pack:

In teams of 3
10k row for time
Then
3×8 each leg single leg Romanian deadlift
3×10 each arm DB row

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041217

Function:

Front squat 5×5
Then
7 rounds
8 ring rows
6 hspu off box
8 DB power cleans

Performance:

Front squat 3×3 85%, 3×1 95%
Then
7 rounds
4 bar muscle ups
6 strict hspu
8 DB hang squat cleans 50/35

Wolf Pack:

Front squat 3×3 85%, 3×1 95%
Then
7 rounds
4 bar muscle ups
6 strict hspu
8 DB hang squat cleans 50/35

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20171202

Function:

Partner wod

for time:
75 TTB (partner hangs from bar)
75 DB push press
75 pull-ups (partner hangs from bar)
2000 m row
People can do in teams of 2 or 3

Performance:

Partner wod

for time:
75 TTB (partner hangs from bar)
75 DB push press
75 pull-ups (partner hangs from bar)
2000 m row
People can do in teams of 2 or 3

Wolf Pack:

TBA

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20171201

Function:

20 min EMOM

even: 3 hang cleans + 1 front squat

odd: 20 mountain climbers

then 6×50 m sled drag or prowler push

Performance:

Every 2 minutes for 20 minutes

Clean +Hang Clean

Sets 1-3 65-70%

Sets 4-6 70-75%

Sets 7-8 75-80%

Sets 9-10 80-85%

Then 6x50m heavy sled drag or prowler push

Wolf Pack:

Every 2 minutes for 20 minutes

Clean +Hang Clean

Sets 1-3 65-70%

Sets 4-6 70-75%

Sets 7-8 75-80%

Sets 9-10 80-85%

Then 6x50m heavy sled drag or prowler push

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20171130

Function:

Thrusters 5×2 ( try to increase weight each set)

5 RFT:

20 KBS

20 situps

Performance:

Thruster 5×2 @85-90%

then

50-40-30-20-10 reps for time of:
kettlebell swings 53/35 (WP 70/53)
Sit-ups

Wolf Pack:

Thruster 5×2 @85-90%

then

50-40-30-20-10 reps for time of:
kettlebell swings 53/35 (WP 70/53)
Sit-ups

View the workout

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