jef

Function:

 

12min to find heavy 3 power snatch (function sn pull + hang power sn + sn push press 2+2+2)

5 rounds
40 double unders (sub 80 singles)
20 single db push press (10/arm) 50/35
5 muscle ups (sub 10 dips) 

Performance:

 

12min to find heavy 3 power snatch (function sn pull + hang power sn + sn push press 2+2+2)

5 rounds
40 double unders (sub 80 singles)
20 single db push press (10/arm) 50/35
5 muscle ups (sub 10 dips) 

Wolf Pack:

12min to find heavy 3 power snatch (function sn pull + hang power sn + sn push press 2+2+2)

5 rounds
40 double unders (sub 80 singles)
20 single db push press (10/arm) 50/35
5 muscle ups (sub 10 dips)

View the workout

7474

Function:

30min for quality
2min cardio
50m single arm farmer carry/arm 

5 inchworms
10 strict ttb
20 air squat with plate press out 

 

mobility

Performance:

30min for quality
2min cardio
50m single arm farmer carry/arm 

5 inchworms
10 strict ttb
20 air squat with plate press out 

 

mobility

Wolf Pack:

30min for quality
2min cardio
50m single arm farmer carry/arm 

5 inchworms
10 strict ttb
20 air squat with plate press out 

 

mobility

View the workout

302

Function:

back squat 5×5@75%

 

12min amrap
9 strict pullups
12 front squats 135/95
15 pushups (WP 9 strict hspu)
21 deadlift 

Performance:

back squat 5×5@75%

 

12min amrap
9 strict pullups
12 front squats 135/95
15 pushups (WP 9 strict hspu)
21 deadlift 

Wolf Pack:

back squat 5×5@75%

 

12min amrap
9 strict pullups
12 front squats 135/95
15 pushups (WP 9 strict hspu)
21 deadlift 

View the workout

0484

Function:

Strict press 5×5@75%

Teams of 2
8min max cal row
Into
8min max cal bike
Into
8min max burpees 

Performance:

Strict press 5×5@75%

Teams of 2
8min max cal row
Into
8min max cal bike
Into
8min max burpees 

Wolf Pack:

Strict press 5×5@75%

Teams of 2
8min max cal row
Into
8min max cal bike
Into
8min max burpees 

View the workout

colter

Function:

12 min to find heavy double clean (not tng, function clean pull + hang power clean + front squat 2+2+2)

6 rounds
200m run
15 kbs 70/53
9 ctb pullups (sub standard kipping or jumping ctb)

Performance:

12 min to find heavy double clean (not tng, function clean pull + hang power clean + front squat 2+2+2)

6 rounds
200m run
15 kbs 70/53
9 ctb pullups (sub standard kipping or jumping ctb)

Wolf Pack:

12 min to find heavy double clean (not tng, function clean pull + hang power clean + front squat 2+2+2)

6 rounds
200m run
15 kbs 70/53
9 ctb pullups (sub standard kipping or jumping ctb)

View the workout

rebar

Function:

 

15min to find Hs front squat 

3 rounds
400m run
8 power clean @75-80%

Performance:

 

15min to find Hs front squat 

3 rounds
400m run
8 power clean @75-80%

Wolf Pack:

 

15min to find Hs front squat 

3 rounds
400m run
8 power clean @75-80%

View the workout

baby roof

Function:

30min for quality
2min cardio
10 banded step overs/side 
15 hip ex/ good morning
1min handstand hold
1min active bar hang
1min hollow hold 

Performance:

30min for quality
2min cardio
10 banded step overs/side 
15 hip ex/ good morning
1min handstand hold
1min active bar hang
1min hollow hold 

Wolf Pack:

30min for quality
2min cardio
10 banded step overs/side 
15 hip ex/ good morning
1min handstand hold
1min active bar hang
1min hollow hold 

View the workout

co

Function:

 

5 sets
1 snatch dl + 1 snatch high pull +1 snatch* (*fun hang power snatch)
Build 

 

30 ttb
30 burpees
60 cal row
30 burpees
30 ttb 

Performance:

 

5 sets
1 snatch dl + 1 snatch high pull +1 snatch* (*fun hang power snatch)
Build 

 

30 ttb
30 burpees
60 cal row
30 burpees
30 ttb 

Wolf Pack:

 

5 sets
1 snatch dl + 1 snatch high pull +1 snatch* (*fun hang power snatch)
Build 

 

30 ttb
30 burpees
60 cal row
30 burpees
30 ttb 

View the workout

frantasy land

Function:

Teams of 2 

21-15-9
Thrusters 95/65
Pullups

15-12-9
Thrusters 115/75

Rope climbs (6-4-2, sub strict pu)

 

9-7-5
Thruster 135/95
Bar mu (sub jumping or ctb)

 

*only one person working at a time, partition as needed  

4 rounds
7 kb deadlift @2111
7 bench press

Performance:

Teams of 2 

21-15-9
Thrusters 95/65
Pullups

15-12-9
Thrusters 115/75

Rope climbs (6-4-2, sub strict pu)

 

9-7-5
Thruster 135/95
Bar mu (sub jumping or ctb)

 

*only one person working at a time, partition as needed  

4 rounds
7 kb deadlift @2111
7 bench press

Wolf Pack:

Teams of 2 

21-15-9
Thrusters 95/65
Pullups

15-12-9
Thrusters 115/75

Rope climbs (6-4-2, sub strict pu)

 

9-7-5
Thruster 135/95
Bar mu (sub jumping or ctb)

 

*only one person working at a time, partition as needed  

4 rounds
7 kb deadlift @2111
7 bench press

View the workout

abbate

Function:

Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

 

1 mile run

21 clean and jerks 155/105

800m run

21 clean and jerks

1 mile run

Performance:

Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

 

1 mile run

21 clean and jerks 155/105

800m run

21 clean and jerks

1 mile run

Wolf Pack:

Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

 

1 mile run

21 clean and jerks 155/105

800m run

21 clean and jerks

1 mile run

View the workout

Call Us

505.507.1749

Get Here

6501 Eagle Rock NE Suite B-2 Albuquerque, NM 87113

Map

Newsletter

    Connect With Us

Proud Partners

RowRowRow