g

Function:

Front squat 70%x3, 75%x2, 85%2×2 (fun 4×8)

For time
50 cals machine
40 ttb
30 ground to oh 135/95
*10min cap

Performance:

Front squat 70%x3, 75%x2, 85%2×2 (fun 4×8)

For time
50 cals machine
40 ttb
30 ground to oh 135/95
*10min cap

Wolf Pack:

Front squat 70%x3, 75%x2, 85%2×2 (fun 4×8)

For time
50 cals machine
40 ttb
30 ground to oh 135/95
*10min cap

View the workout

#3

Function:

Snatch 70%x2, 75%x1, 80%x1, 85%3×1 (fun muscle snatch 5×5, Sn DL 3×5)

FUN

3 rounds
500m row
15 burpees
15 OHs

Rest 3min

Performance:

Snatch 70%x2, 75%x1, 80%x1, 85%3×1 (fun muscle snatch 5×5, Sn DL 3×5)

 

PER
3 rounds
500m row
20 bar facing burpees
15 OHs 95/65
Rest 3min

Wolf Pack:

Snatch 70%x2, 75%x1, 80%x1, 85%3×1 (fun muscle snatch 5×5, Sn DL 3×5)

WP
3 rounds
500m row
20 bar facing burpees
OHS (R1- 21@95/65, R2- 15@115/75, R3- 9@135/95)

Rest 3min

View the workout

I Love

Function:

back squat 5×5

3 rounds
35 air squats
15 jumping ctb
10 hang power cleans

Performance:

Back squat 70%x3, 80%x2, 85%2×2 

 

Nasty girls

3 rounds
50 air squats
7 muscle ups (sub 15 pullups)
10 hang power cleans 135/95

Wolf Pack:

Back squat 70%x3, 80%x2, 85%2×2 

 

Nasty girls

3 rounds
50 air squats
7 muscle ups (sub 15 pullups)
10 hang power cleans 165/115

View the workout

Raoul Duke

Function:

Back squat 70%x5, 80%x3, heavy 10 for the day (FUN 4×10)

3 rounds
21 wallballs 20/14
18 box jump over
15 deadlift 225/155

Performance:

Back squat 70%x5, 80%x3, heavy 10 for the day (FUN 4×10)

3 rounds
21 wallballs 20/14
18 box jump over
15 deadlift 225/155

Wolf Pack:

Back squat 70%x5, 80%x3, heavy 10 for the day (FUN 4×10)

3 rounds
21 wallballs 20/14
18 box jump over
15 deadlift 225/155

View the workout

I Heart U

Function:

c&j  70%2×1+1, 75%2×1+1, 80%x1+1, 90%x1+1, 85%2×1+1

 

20min amrap
60/40 cal row/bike or 800m run  
50m farmer carry R
50m farmer carry L

40 squats
30 pushups
20 alt v ups

Performance:

c&j  70%2×1+1, 75%2×1+1, 80%x1+1, 90%x1+1, 85%2×1+1

 

20min amrap
60/40 cal row/bike or 800m run  
50m farmer carry R
50m farmer carry L

40 squats
30 pushups
20 alt v ups

Wolf Pack:

c&j  70%2×1+1, 75%2×1+1, 80%x1+1, 90%x1+1, 85%2×1+1

 

20min amrap
60/40 cal row/bike or 800m run  
50m farmer carry R
50m farmer carry L

40 squats
30 pushups
20 alt v ups

View the workout

just in time

Function:

Front squat 70%x2, 80%x2, 85%x1, 90%3×1  (FUN 5×5)

 

Performance/FUN
5 sets
30 sec bike
30 sec power snatch 75/55 (FUN- muscle)
2min rest

Performance:

Front squat 70%x2, 80%x2, 85%x1, 90%3×1  (FUN 5×5)

 

Performance/FUN
5 sets
30 sec bike
30 sec power snatch 75/55 (FUN- muscle)
2min rest

Wolf Pack:

4 sets (2min running clock)
21/18 cal row
Max reps hang squat snatch*

Rest 2min

Set1- 155/105
Set2- 135/95
Set3 – 115/75
Set4- 95/65

View the workout

92s

Function:

Snatch 70%x2, 75%x2, 80%x1, 90%x1, 85%2×1 (FUN-hang power snatch 5×5, Sn pull 3×5)

Every 10 min for 20min
50 cal AD/1k row/800m run  
15 bar facing/target burpees
15 power clean 135/95  (wp 165/115, FUN hang power clean)

Performance:

Snatch 70%x2, 75%x2, 80%x1, 90%x1, 85%2×1 (FUN-hang power snatch 5×5, Sn pull 3×5)

Every 10 min for 20min
50 cal AD/1k row/800m run  
15 bar facing/target burpees
15 power clean 135/95  (wp 165/115, FUN hang power clean)

Wolf Pack:

Snatch 70%x2, 75%x2, 80%x1, 90%x1, 85%2×1 (FUN-hang power snatch 5×5, Sn pull 3×5)

Every 10 min for 20min
50 cal AD/1k row/800m run  
15 bar facing/target burpees
15 power clean 135/95  (wp 165/115, FUN hang power clean)

View the workout

joy

Function:

Back squat 65%x6, 75%x4, 85%x2, 90%x2 (FUN 5×5)

8 min amrap
10 thrusters 95/65
3 muscle ups (sub 7 pullups, FUN-jumping CTB)

Performance:

Back squat 65%x6, 75%x4, 85%x2, 90%x2 (FUN 5×5)

8 min amrap
10 thrusters 95/65
3 muscle ups (sub 7 pullups, FUN-jumping CTB)

Wolf Pack:

Back squat 65%x6, 75%x4, 85%x2, 90%x2 (FUN 5×5)

8 min amrap
10 thrusters 95/65
3 muscle ups (sub 7 pullups, FUN-jumping CTB)

View the workout

ring pop

Function:

24min amrap

Teams of 2 alt full rounds
5 strict pullups
10 power snatch 75/55
20 wallball

Every 4 rounds (2 each teammate) team must run 400m  

Performance:

24min amrap

Teams of 2 alt full rounds
5 strict pullups
10 power snatch 75/55
20 wallball

Every 4 rounds (2 each teammate) team must run 400m  

Wolf Pack:

24min amrap

Teams of 2 alt full rounds
5 strict pullups
10 power snatch 75/55
20 wallball

Every 4 rounds (2 each teammate) team must run 400m  

View the workout

peanuts

Function:

Take 15 min to build to heavyish triple DL  

Emom 12 min
30 double unders + 3 deadlifts @ challenging weight with sound mechanics (FUN 30 singles + 5 deadlift)

Accumulate 2 min sandbag bear hug
Accumulate 2 min plank
Accumulate 2min HS hold

Performance:

Take 15 min to build to heavyish triple DL  

Emom 12 min
30 double unders + 3 deadlifts @ challenging weight with sound mechanics (FUN 30 singles + 5 deadlift)

Accumulate 2 min sandbag bear hug
Accumulate 2 min plank
Accumulate 2min HS hold

Wolf Pack:

Take 15 min to build to heavyish triple DL  

Emom 12 min
30 double unders + 3 deadlifts @ challenging weight with sound mechanics (FUN 30 singles + 5 deadlift)

Accumulate 2 min sandbag bear hug
Accumulate 2 min plank
Accumulate 2min HS hold

View the workout

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