19

Function:

30min for quality 

400m run
15 half kneeling kb chop /side
15 t spine open book /side
10 single leg dumbell rdl /side
50m oh carry/side

Performance:

30min for quality 

400m run
15 half kneeling kb chop /side
15 t spine open book /side
10 single leg dumbell rdl /side
50m oh carry/side

Wolf Pack:

30min for quality 

400m run
15 half kneeling kb chop /side
15 t spine open book /side
10 single leg dumbell rdl /side
50m oh carry/side

View the workout

18

Function:

Snatch grip push press 3×5 light

Every 90 sec for 9min
Slow pull snatch DL (5 sec)
Hang snatch high pull
Hang power snatch 

Amrap 10
10 double unders (sub 2x singles)
1 power snatch 115/75
20 double unders
2 power snatch
30 double unders
3 power snatch
…..etc

Performance:

Snatch grip push press 3×5 light

Every 90 sec for 9min
Slow pull snatch DL (5 sec)
Hang snatch high pull
Hang power snatch 

Amrap 10
10 double unders (sub 2x singles)
1 power snatch 115/75
20 double unders
2 power snatch
30 double unders
3 power snatch
…..etc

Wolf Pack:

Snatch grip push press 3×5 light

Every 90 sec for 9min
Slow pull snatch DL (5 sec)
Hang snatch high pull
Hang power snatch 

Amrap 10
10 double unders (sub 2x singles)
1 power snatch 115/75
20 double unders
2 power snatch
30 double unders
3 power snatch
…..etc

View the workout

17

Function:

Bench 5×2@80-85% (fun 5×5)

 

Teams of 2

150/120 cal bike
Partner holds sandbag/ heavy farmer hold

Performance:

Bench 5×2@80-85% (fun 5×5)

 

Teams of 2

150/120 cal bike
Partner holds sandbag/ heavy farmer hold

Wolf Pack:

Bench 5×2@80-85% (fun 5×5)

 

Teams of 2

150/120 cal bike
Partner holds sandbag/ heavy farmer hold

View the workout

16

Function:

Emom 12
Front squat 2
Back squat 4
76% of FS 

 

Eikcaj

30 pullups (WP 15 bar mu)
50 thrusters 75/55
1k row 

Performance:

Emom 12
Front squat 2
Back squat 4
76% of FS 

 

Eikcaj

30 pullups (WP 15 bar mu)
50 thrusters 75/55
1k row 

Wolf Pack:

Emom 12
Front squat 2
Back squat 4
76% of FS 

 

Eikcaj

30 pullups (WP 15 bar mu)
50 thrusters 75/55
1k row 

View the workout

team FGB

Function:

Team fight gone bad

3 rounds
2min power snatch 95/65 
2min box jumps
2min row
2min push ups
2min sdhp
1min rest

Performance:

Team fight gone bad

3 rounds
2min power snatch 95/65 
2min box jumps
2min row
2min push ups
2min sdhp
1min rest

Wolf Pack:

Team fight gone bad

3 rounds
2min power snatch 95/65 
2min box jumps
2min row
2min push ups
2min sdhp
1min rest

View the workout

polyester

Function:

 

3 rounds
800m run
21 deadlift 185/125
5 rope climbs (sub 15 strict pullups)

3 sets
1 min d ball hold
25 situps

Performance:

 

3 rounds
800m run
21 deadlift 185/125
5 rope climbs (sub 15 strict pullups)

3 sets
1 min d ball hold
25 situps

Wolf Pack:

 

3 rounds
800m run
21 deadlift 185/125
5 rope climbs (sub 15 strict pullups)

3 sets
1 min d ball hold
25 situps

View the workout

bean soup

Function:

30min for quality 

2min light cardio 

10 Lateral step up
15 Ring row
20 Box hamstring curls 

30 Band pull aparts
45 sec side plank (bent knees, hip extended) /side 

Performance:

30min for quality 

2min light cardio 

10 Lateral step up
15 Ring row
20 Box hamstring curls 

30 Band pull aparts
45 sec side plank (bent knees, hip extended) /side 

Wolf Pack:

30min for quality 

2min light cardio 

10 Lateral step up
15 Ring row
20 Box hamstring curls 

30 Band pull aparts
45 sec side plank (bent knees, hip extended) /side 

View the workout

343

Function:

343 burpees for time

Performance:

343 burpees for time

Wolf Pack:

343 burpees for time

View the workout

honey bunns

Function:

Every 90 sec for 9min
Power snatch
Ohs
Snatch (fun power snatch + ohs 3+3)

 

3 rounds  

30 Wall ball  20/14 WP 30/20

30 Cal ski/row

 

Fun

3 rounds
20 wallball 

20 cals

Performance:

Every 90 sec for 9min
Power snatch
Ohs
Snatch (fun power snatch + ohs 3+3)

 

3 rounds  

30 Wall ball  20/14 WP 30/20

30 Cal ski/row

 

Fun

3 rounds
20 wallball 

20 cals

Wolf Pack:

Every 90 sec for 9min
Power snatch
Ohs
Snatch (fun power snatch + ohs 3+3)

 

3 rounds  

30 Wall ball  20/14 WP 30/20

30 Cal ski/row

 

Fun

3 rounds
20 wallball 

20 cals

View the workout

jetski

Function:

Emom 12
2 front squat
4 back squat
72% of FS 

 

4 sets
3 min clock
400m run
4 muscle ups sub (8-12) pullups
Max reps power clean 155/105

Rest 2min

Performance:

Emom 12
2 front squat
4 back squat
72% of FS 

 

4 sets
3 min clock
400m run
4 muscle ups sub (8-12) pullups
Max reps power clean 155/105

Rest 2min

Wolf Pack:

Emom 12
2 front squat
4 back squat
72% of FS 

 

4 sets
3 min clock
400m run
4 muscle ups sub (8-12) pullups
Max reps power clean 155/105

Rest 2min

View the workout

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