Tuesday Chaco Taco (Happy Birthday Coach MATT BOOTH!)

Function:

Teams of 2:
20min run together. Every 400m, stop and do 15 burpees each
(Score is total meters ran)

Performance:

Teams of 2:
20min run together. Every 400m, stop and do 15 burpees each
(Score is total meters ran)

Wolf Pack:

Teams of 2:
20min run together. Every 400m, stop and do 15 burpees each
(Score is total meters ran)

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Monday Malasadas

Function:

Practice kipping for 10min (w/ partner to guide them through the kip or bands) 

12-9-6 ring rows, front squat, v-ups, REST 2 minutes, 12-9-6 ring rows, front squat, v-ups

Performance:

Practice butterfly/CTB for 10min

12-9-6 pull-ups, front squat 135/85, v-ups, REST 2 minutes, 12-9-6 pull-ups, front squat 135/85, v-ups

Wolf Pack:

Practice butterfly/CTB for 10min

12-9-6 CTB, front squat 165/115, v-ups, REST 2 minutes, 12-9-6 CTB, front squat 165/115, v-ups

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Closed for Barnyard Brawl

Function:

Closed for Barnyard Brawl

Go Spectate!

Performance:

Closed for Barnyard Brawl

Go Spectate!

Wolf Pack:

Closed for Barnyard Brawl

Go Spectate!

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Cotton Candy

Function:

Snatch Pull 5×3
Power Snatch 5×5
OHS 3×5

AMRAP 18min:
20 DB snatches & 10 burpees

100m Cool down walk

Accumulate 2min in L-sit (rings or hanging)

Performance:

Snatch Pull 3×3
Snatch 5×1 (80-90%)

AMRAP 18min:
20 DB snatches 50/35 & 10 target burpees

100m Cool down walk

Accumulate 2min in L-sit (paralette or rings)

Wolf Pack:

Snatch Pull 3×3
Snatch 5×1 (80-90%)

AMRAP 18min:
20 DB snatches 50/35 & 10 target burpees

100m Cool down walk

Accumulate 2min in L-sit (paralette or rings)

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Chocolate Covered Raisins

Function:

Tabata push-ups
Immediately into
Tabata sit-ups

EMOM 10 min:
Odd- 10 hanging leg raises/KTE
Even-14 lunges

Accumulate 30 wallballs NFT in as big of sets as possible

Performance:

Tabata push ups
Immediately into
Tabata situps

EMOM 10 min:
Odd- 10 TTB
Even- 10 pistols

Accumulate 50 wallballs NFT in as big of sets as possible

Wolf Pack:

Tabata push ups
Immediately into
Tabata situps

EMOM 10 min:
Odd- 12 TTB
Even- 12 pistols

Accumulate 50 wallballs NFT in as big of sets as possible

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Oatmeal Cream Pie

Function:

Power Clean 5×5
Split Jerk 5×5

5 rounds for time:
7 hang power cleans
10 box jump overs

100m Cool down walk

NFT:
3×10 chin ups (band or spot)

3min pigeon stretch each leg

Performance:

Clean Pull 3×3
C&J 5×1 (80-90%)

5 Rounds For Time:
7 power cleans 135/95#
10 box jump over 24/20

100m Cool down walk

NFT:
3×10 strict chin ups
3 min pigeon each leg

Wolf Pack:

Clean Pull 3×3
C&J 5×1 (80-90%)

5 Rounds For Time:
7 power cleans 155/105#
10 box jump over 24/20

100m Cool down walk

NFT:
3×10 strict chin ups
3 min pigeon each leg

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Donut Holes

Function:

Teams of 3-For time:
Row 3000m
120 Sumo Deadlift High Pull 75/55
90 dips
800m run together
90 dips
120 Sumo Deadlift High Pull 75/55
Row 3000m
(Scale as needed by reps for function)

100m Cool down walk

Performance:

Teams of 3-For time:
Row 3000m
120 Sumo Deadlift High Pull 75/55
90 dips
800m run together
90 dips
120 Sumo Deadlift High Pull 75/55
Row 3000m
(Scale as needed by reps for function)

100m Cool down walk

Wolf Pack:

Teams of 3-For time:
Row 3000m
120 Sumo Deadlift High Pull 95/65
90 dips
800m run together
90 dips
120 Sumo Deadlift High Pull 95/65
Row 3000m

100m Cool down walk

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MoonPie

Function:

Overhead Squat 5×5

In 2min: 15 ring rows, 100m sprint & max thrusters (with remaining time)
REST 1min
In 2min: 15 ring rows, 100m sprint & max thrusters (with remaining time)
REST 1min
In 3min: 15 ring rows, 100m sprint & max thrusters (with remaining time)
Score is total thrusters

100m Cool down walk

Spend 3min rolling lats & calves

Performance:

Overhead Squat 5×3 @70%

In 2min: 15 pull-ups, 100m sprint & max thrusters (with remaining time)
REST 1min
In 2min: 15 pull-ups, 100m sprint & max thrusters (with remaining time)
REST 1min
In 3min: 15 pull-ups, 100m sprint & max thrusters (with remaining time)
Score is total thrusters

*Scale pull-ups accordingly

100m Cool down walk

Spend 3min rolling lats & calves

Wolf Pack:

Overhead Squat 5×3 @70%

In 2min: 5/3 muscle ups, 100m sprint & max thrusters (with remaining time)
REST 1min
In 2min: 5/3 muscle ups, 100m sprint & max thrusters (with remaining time)
REST 1min
In 3min: 5/3 muscle ups, 100m sprint & max thrusters (with remaining time)
Score is total thrusters

100m Cool down walk

Spend 3min rolling lats & calves

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Sunny Saturday

Function:

Teams of 3
21min AMRAP:
Person 1 – 750m row
Person 2 – max KB/DB thrusters @50/35#
Person 3 – max rope climbs
(rower is pacer, time is total rope climbs and thrusters)

200m cool down walk

Performance:

Teams of 3
21min AMRAP:
Person 1 – 750m row
Person 2 – max KB/DB thrusters @50/35#
Person 3 – max rope climbs
(rower is pacer, time is total rope climbs and thrusters)

200m cool down walk

Wolf Pack:

Teams of 3
21min AMRAP:
Person 1 – 750m row
Person 2 – max KB/DB thrusters @50/35#
Person 3 – max rope climbs
(rower is pacer, time is total rope climbs and thrusters)

200m cool down walk

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It's Friday and Coach Pat is Getting Married

Function:

Hang Snatch Pull 3×3
Hang Power Snatch 5×5
Over head squat 3×3

3 Rounds for Time: 25 wall balls, 15 burpees, 10 over head squats, 200m run, immediately following go for 100m cool down walk

 

 

Performance:

Snatch Pull 4×3
Snatch 5×3 (75-80%)

For time: 100 wall balls, 200m run, 50 burpees, 200m run, 25 over head squats @ 95/65# (135/95 for WP), 200m run, immediately following go for 100m cool down walk

Wolf Pack:

Snatch Pull 4×3
Snatch 5×3 (75-80%)

For time: 100 wall balls, 200m run, 50 burpees, 200m run, 25 over head squats @ 135/95#, 200m run, immediately following go for 100m cool down walk

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