beach muscles

Function:

 

Beach muscles 

Teams of 2
1600m relay run 

20 rounds alt
4 strict chin ups
8 dips 
12 situps
16 lunges
1600m relay run

Performance:

 

Beach muscles 

Teams of 2
1600m relay run 

20 rounds alt
4 strict chin ups
8 dips 
12 situps
16 lunges
1600m relay run

Wolf Pack:

 

Beach muscles 

Teams of 2
1600m relay run 

20 rounds alt
4 strict chin ups
8 dips 
12 situps
16 lunges
1600m relay run

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mi leggies

Function:

Thruster 5×5 build

 

15-12-9-6-3
Cal row
Cal bike
Thrusters 95/65

 

Performance:

Thruster 5×5 build

 

15-12-9-6-3
Cal row
Cal bike
Thrusters 95/65

 

 

Wolf Pack:

Thruster 5×5 build

 

15-12-9-6-3
Cal row
Cal bike
Thrusters 95/65

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the shoe?

Function:

30 min
20 cal 

20 barbell roll out 

20 hip ext/banded good morning 

20 pushups
20 lat box step ups

Performance:

30 min
20 cal 

20 barbell roll out 

20 hip ext/banded good morning 

20 pushups
20 lat box step ups

Wolf Pack:

30 min
20 cal 

20 barbell roll out 

20 hip ext/banded good morning 

20 pushups
20 lat box step ups

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optimus prime

Function:

Deadlift 4×6 @70-75% 

Optimus prime
7 min amrap wallball
Emom 5 deadlift 225/155

Performance:

Deadlift 4×6 @70-75% 

Optimus prime
7 min amrap wallball
Emom 5 deadlift 225/155

Wolf Pack:

Deadlift 4×6 @70-75% 

Optimus prime
7 min amrap wallball
Emom 5 deadlift 225/155

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rattle

Function:

5×8 strict pullups  (wp wtd if appropriate)

 

Teams of 2, alt full rounds 
10-9-8-7-6-5-4-3-2-1
200m run 

Power clean 135/95 WP 155/105

Performance:

5×8 strict pullups  (wp wtd if appropriate)

 

Teams of 2, alt full rounds 
10-9-8-7-6-5-4-3-2-1
200m run 

Power clean 135/95 WP 155/105

Wolf Pack:

5×8 strict pullups  (wp wtd if appropriate)

 

Teams of 2, alt full rounds 
10-9-8-7-6-5-4-3-2-1
200m run 

Power clean 135/95 WP 155/105

View the workout

12

Function:

Emom 12 min 

Front squat 3

Back squat 6

60% fs

21-15-9
Bar facing burpees
Power snatch  95/65

WP
21 BFB
21 power snatch 115/85
15 BFB
15 OHS
9 BFB
9 snatch 

Performance:

Emom 12 min 

Front squat 3

Back squat 6

60% fs

21-15-9
Bar facing burpees
Power snatch  95/65

WP
21 BFB
21 power snatch 115/85
15 BFB
15 OHS
9 BFB
9 snatch 

Wolf Pack:

Emom 12 min 

Front squat 3

Back squat 6

60% fs

21-15-9
Bar facing burpees
Power snatch  95/65

WP
21 BFB
21 power snatch 115/85
15 BFB
15 OHS
9 BFB
9 snatch 

View the workout

standard

Function:

Teams of 2
60 clean and jerks 135/95
60 muscle ups
60 snatches

Performance:

Teams of 2
60 clean and jerks 135/95
60 muscle ups
60 snatches

Wolf Pack:

Teams of 2
60 clean and jerks 135/95
60 muscle ups
60 snatches

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start to fishin

Function:

Back squat

3×6@80%

800m run
25 burpees
50 db snatches 50/35
75 goblet squats

Performance:

Back squat

3×6@80%

800m run
25 burpees
50 db snatches 50/35
75 goblet squats

Wolf Pack:

Back squat

3×6@80%

800m run
25 burpees
50 db snatches 50/35
75 goblet squats

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buffs

Function:

30min
2 min cardio
1min hs hold
10 single leg rdl /leg
10 single arm db press/arm
1 min hang from bar

Performance:

30min
2 min cardio
1min hs hold
10 single leg rdl /leg
10 single arm db press/arm
1 min hang from bar

Wolf Pack:

30min
2 min cardio
1min hs hold
10 single leg rdl /leg
10 single arm db press/arm
1 min hang from bar

View the workout

lost and found

Function:

Push press 5×5 @11×2 (1 sec down, 1 sec on shoulders, up fast, 2 sec at top)

Every 6min for 18
30/20 cal (FUN 20/15)
20 ttb
30 db farmer lunges 50/35

Performance:

Push press 5×5 @11×2 (1 sec down, 1 sec on shoulders, up fast, 2 sec at top)

Every 6min for 18
30/20 cal (FUN 20/15)
20 ttb
30 db farmer lunges 50/35

Wolf Pack:

Push press 5×5 @11×2 (1 sec down, 1 sec on shoulders, up fast, 2 sec at top)

Every 6min for 18
30/20 cal (FUN 20/15)
20 ttb
30 db farmer lunges 50/35

View the workout

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