20180220

Function:

Snatch Pull – 3 x 5
Power Snatch 3 x 5
Overhead Squat 3 x 5

6 Rounds for Time:
10 KB or DB Snatch
12 AbMat situps

Performance:

Snatch – 4 @ 65%, 3 @ 75%, 4 x 1 @ 85%
Snatch Pull – 3 x 2 @ 90%

10-20-30-40
KB Snatch (53/35)
30 AbMat situps in between each set and at the end (120 total)

Wolf Pack:

Snatch – 4 @ 65%, 3 @ 75%, 4 x 1 @ 85%
Snatch Pull – 3 x 2 @ 90%

10-20-30-40
KB Snatch (70/53)
20 GHD situps in between each set and at the end (80 total)

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20180219

Function:

Hang Power Clean + Front Squat (2 + 2) x 4 (building in weight)

Rest 5min, then:

5min AMREP – Hang Power Clean + Front Squat (1 + 1)

4 Rounds for Time:
10 Ring Rows
6 Bar or Box Dips
10 Burpees

Performance:

Take 8min to find a heavy squat clean

Rest 5min, then:

5min AMREP – Squat Cleans @ 80% (of heavy for the day)

4 Rounds for Time:
12 Pullups
8 Ring Dips
12 Burpees

Wolf Pack:

Take 8min to find a heavy squat clean

Rest 5min, then:

5min AMREP – Squat Cleans @ 80% (of heavy for the day)

4 Rounds for Time:
12 Pullups
8 Ring Dips
12 Burpees

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20180217

Function:

Teams of 3

3 Rounds for Time:
15 Tire Flips (as heavy as possible)
60 DB Shoulder-to-Overhead (50/35, both arms)
300m Front Rack Carry (50/35, both arms)

Performance:

Teams of 3

3 Rounds for Time:
15 Tire Flips (as heavy as possible)
60 DB Shoulder-to-Overhead (50/35, both arms)
300m Front Rack Carry (50/35, both arms)

Wolf Pack:

TBA

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20180216

Function:

Member Appreciation Day!! Thank you for being a part of CFABQ!!

Back Squat 5 x 5

3 x 250 Row Sprints (rest 2min between sets)

Performance:

Member Appreciation Day!! Thank you for being a part of CFABQ!!

Back Squat – 4 x 5 @ 80%

3 x 250 Row Sprints (rest 2min between sets)

Wolf Pack:

Member Appreciation Day!! Thank you for being a part of CFABQ!!

Back Squat – 4 x 5 @ 80%

3 x 250 Row Sprints (rest 2min between sets)

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20180215

Function:

Power Clean 5 x 3
Split Jerk 5 x 3

5 Rounds for Time:
10 Deadlift
10 Jumping Chest-to-Bar Pullups

Performance:

Power Clean + Split Jerk – (3 + 1) @70%, (3 + 1) @ 75, 3 x (3 + 1) @ 80%
(%’s are of weaker lift)

30-20-10
Deadlift (225/155)
Chest-to-Bar Pullups

Wolf Pack:

Power Clean + Split Jerk – (3 + 1) @70%, (3 + 1) @ 75, 3 x (3 + 1) @ 80%
(%’s are of weaker lift)

30-20-10
Deadlift (255/175)
Chest-to-Bar Pullups

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20180214

Function:

Happy Valentine’s Day…here’s your gift :)

30 Rounds for time (Time cap: 40min)
1 Power Clean + Front Squat (1 + 1)
2 HSPU off a box or pike pushups
3 Burpees

Performance:

Happy Valentine’s Day…here’s your gift :)

40 Rounds for Time (Time cap: 40min)
1 Squat Clean (155/105)
2 HSPU
3 Bar-facing Burpees

Wolf Pack:

Happy Valentine’s Day…here’s your gift :)

40 Rounds for Time (Time cap: 40min)
1 Squat Clean (185/125)
2 Strict HSPU
3 Bar-facing Burpees

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20180213

Function:

Hang Power Snatch + Overhead Squat (2 + 2) x 5
Snatch Pull – 3 x 3

7min AMRAP
15 KB Swings
100m Run

Performance:

Misfit Snatch Complex
6 sets to work to a heavy: Squat Snatch + OHS + Hang Squat Snatch + OHS

7min AMRAP
15 KB Swings (53/35)
100m Run

Wolf Pack:

Misfit Snatch Complex
6 sets to work to a heavy: Squat Snatch + OHS + Hang Squat Snatch + OHS

7min AMRAP
15 KB Swings (70/53)
100m Run

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20180212

Function:

EMOM 10min
Odd: 8 Bar or box dips
Even: 8 Hanging Leg Raises or Supine Toes-to-Rig

3-6-9-12-15-18
40-60-80-100-120-140
Thrusters
Single Unders

Performance:

EMOM 10min
Odd: 10 Ring Dips
Even: 10 Toes-to-Bar

3-6-9-12-15-18-21
20-30-40-50-60-70-80
Thrusters (95/65)
Double-Unders

Wolf Pack:

EMOM 10min
Odd: 12 Ring Dips
Even: 12 Toes-to-Bar

3-6-9-12-15-18-21
20-30-40-50-60-70-80
Thrusters (115/75)
Double-Unders

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20180210

Function:

Teams of 3 (only 1 person working at a time, divided anyway you like):

3 Rounds for Time:
300m Sled Drag (4x45s/3x45s)
100 Bench Press (135/95)

Performance:

Teams of 3 (only 1 person working at a time, divided anyway you like):

3 Rounds for Time:
300m Sled Drag (4x45s/3x45s)
100 Bench Press (135/95)

Wolf Pack:

TBA

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20180209

Function:

Take 10min to find a high box jump

Then

5 Sets (not for time) of 6 Jumping Squats + 4 Box Jumps

Pause Front Squat (2sec pause in bottom position) 5 x 3

Performance:

Take 10min to find a max height box jump

Then

5 Sets (not for time) of 6 Jumping Squats + 4 Box Jumps (30/24)

Pause Front Squat (2sec pause in bottom position) 5 x 3 @ 70-75%

Wolf Pack:

Take 10min to find a max height box jump

Then

5 Sets (not for time) of 6 Jumping Squats + 4 Box Jumps (30/24)

Pause Front Squat (2sec pause in bottom position) 5 x 3 @ 70-75%

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