exodus plan

Function:

Front squat 6×5

2 rounds:
400m run
15 thrusters
20 ring rows

Performance:

Front squat 5-3-2-1-2-3-5 (75,80, 85, 90%)

400 Meter Run
15 DB cluster  50/35
30 Chest-to-Bar Pull-Ups
15 Db cluster
400 Meter Run

Wolf Pack:

Front squat 5-3-2-1-2-3-5 (75,80, 85, 90%)

400 Meter Run
15 DB cluster  50/35
30 Chest-to-Bar Pull-Ups
15 Db cluster
400 Meter Run

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something wicked

Function:

17.1

Performance:

17.1

Wolf Pack:

17.1

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not like the others

Function:

3×10-15 hspu hard or handstand practice
35min amrap
400m run
30 russian kbs 70/53
20 ohs 45/35
10 strict pullups

Performance:

3×10-15 hspu hard or handstand practice
35min amrap
400m run
30 russian kbs 70/53
20 ohs 45/35
10 strict pullups

Wolf Pack:

3×10-15 hspu hard or handstand practice
35min amrap
400m run
30 russian kbs 70/53
20 ohs 45/35
10 strict pullups

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Suros

Function:

back squat 5×5

15min amrap
9 deadlift
12 burpees
15 wallball

Performance:

bs 5×5@70%

15min amrap:
9 deadlift 225/155
12 bar burpees
15 wallball

Wolf Pack:

bs 5×5@70%

15min amrap:
9 deadlift 225/155
12 bar burpees
15 wallball

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party crasher

Function:

c&J HS for both partners in 15min (function hang clean push press)

10min amrap 12 TTB, max reps db cluster 50/35 (P1-ttb, P2- cluster) pacer is TTB

Performance:

c&J HS for both partners in 15min

10min amrap 12 TTB, max reps db cluster 50/35 (P1-ttb, P2- cluster) pacer is TTB

Wolf Pack:

c&J HS for both partners in 15min

10min amrap 12 TTB, max reps db cluster 50/35 (P1-ttb, P2- cluster) pacer is TTB

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wormwood

Function:

Snatch deadlift 5×5
hang power snatch 6×5

3sets:

Amrap 4
5 cal AD
10 hang power snatch
rest 4

Performance:

snatch (power or full) 10-8-6-4-2 building

AMRAP 4:
30 DU
15 Power Snatch (75/55#) WP: (75/55)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)  WP: 9 reps (135/95)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)  WP:3 reps (185/135)

Wolf Pack:

snatch (power or full) 10-8-6-4-2 building

AMRAP 4:
30 DU
15 Power Snatch (75/55#) WP: (75/55)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)  WP: 9 reps (135/95)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)  WP:3 reps (185/135)

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hawk moon

Function:

Back squat 3×8, 3×5

5 rounds:
10 thruster
10 bar/box dip

Performance:

BS 5@70%, 3@70%, 1@85-90%, 10@heavy

21-18-15-9 Thruster, ring dip

WP: 27-21-15-9 thruster 95/65, 12-9-6-3 bar mu

Wolf Pack:

BS 5@70%, 3@70%, 1@85-90%, 10@heavy

21-18-15-9 Thruster, ring dip

WP: 27-21-15-9 thruster 95/65, 12-9-6-3 bar mu

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New Meta

Function:

 

Push press 5×8
jerk 5×5

3 rounds: 400m run, 25 pushups, 15 box jump over 24/20

Performance:

split jerk 8×1 start @55% and build

3 rounds: 400m run, 25 pushups, 15 box jump over 24/20

Wolf Pack:

split jerk 8×1 start @55% and build

3 rounds: 400m run, 25 pushups, 15 box jump over 24/20

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CEL

Function:

5 rounds:
10 ring row
15 alt db snatch
Deadlift 3×10, 3×5

Performance:

21-18-15-9  pullup, alt DB snatch 50/35

WP: 27-21-15-9 cal row, ctb, alt db snatch 50/35

 

 

Deadlift
10@55%, 10@65%, 8@70%, 6@75%, 4@80%,2@85-90%

Wolf Pack:

21-18-15-9  pullup, alt DB snatch 50/35

WP: 27-21-15-9 cal row, ctb, alt db snatch 50/35

 

 

Deadlift
10@55%, 10@65%, 8@70%, 6@75%, 4@80%,2@85-90%

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FiST

Function:

40-30-20-10 power clean 135/95, hspu (sub pushups)
rest 3
(P1 row, P2 lunge, When both hit 50, switch)
50 cal row
50 Db farmer lunges 50/35
rest 3
800m run together

Performance:

40-30-20-10 power clean 135/95, hspu
rest 3
(P1 row, P2 lunge, When both hit 50, switch)
50 cal row
50 Db farmer lunges 50/35
rest 3
800m run together

Wolf Pack:

40-30-20-10 power clean 135/95, hspu
rest 3
(P1 row, P2 lunge, When both hit 50, switch)
50 cal row
50 Db farmer lunges 50/35
rest 3
800m run together

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