TPS

Function:

Deadlift on 2min clock (fun 5×5)
3 reps 70%
1 rep 75%
3 reps 70%
1 rep 80%
3 reps 70%
1 rep 85%

Then 1×10@65%

4 rounds (fun 3)
9 burpees
15 thrusters 95/65
21 situps (WP ghd)

Performance:

Deadlift on 2min clock (fun 5×5)
3 reps 70%
1 rep 75%
3 reps 70%
1 rep 80%
3 reps 70%
1 rep 85%

Then 1×10@65%

4 rounds (fun 3)
9 burpees
15 thrusters 95/65
21 situps (WP ghd)

Wolf Pack:

Deadlift on 2min clock (fun 5×5)
3 reps 70%
1 rep 75%
3 reps 70%
1 rep 80%
3 reps 70%
1 rep 85%

Then 1×10@65%

4 rounds (fun 3)
9 burpees
15 thrusters 95/65
21 situps (WP ghd)

View the workout

hot wings

Function:

Pausing front squat (5 sec bottom) + split jerk 5x (1+1) building (fun 5x 5 front squat+ 3 push press)

35 double under (wp 50)
20/17 cal row
35 double under
20/17 cal row
35 double under
20/17 cal row
35 double under

Rest 3min and repeat

Performance:

Pausing front squat (5 sec bottom) + split jerk 5x (1+1) building (fun 5x 5 front squat+ 3 push press)

35 double under (wp 50)
20/17 cal row
35 double under
20/17 cal row
35 double under
20/17 cal row
35 double under

Rest 3min and repeat

Wolf Pack:

Pausing front squat (5 sec bottom) + split jerk 5x (1+1) building (fun 5x 5 front squat+ 3 push press)

35 double under (wp 50)
20/17 cal row
35 double under
20/17 cal row
35 double under
20/17 cal row
35 double under

Rest 3min and repeat

View the workout

ups and downs

Function:

Press 3×10 @70%

600m run
30 snatches 75/55  (WP 95/65)
400m run
20 snatches 95/65  (115/75)
200m run
10 snatches 115/75  (135/95)

Performance:

Press 3×10 @70%

800m run
30 snatches 75/55  (WP 95/65)
600m run
20 snatches 95/65  (115/75)
400m run
10 snatches 115/75  (135/95)

Wolf Pack:

Press 3×10 @70%

800m run
30 snatches 75/55  (WP 95/65)
600m run
20 snatches 95/65  (115/75)
400m run
10 snatches 115/75  (135/95)

View the workout

banana bread

Function:

FUN
12min emom
3 muscle/power snatch

Teams of 2
2k row
100 pullups
150 pushups
200 synchro air squats

Performance:

Every 1:30 for 6min (building)
1 halting power snatch (2 sec knee)
1 power snatch
Directly into
Emom 6min
1 power snatch

Teams of 2
2k row
100 pullups
150 pushups
200 synchro air squats

Wolf Pack:

Every 1:30 for 6min (building)
1 halting power snatch (2 sec knee)
1 power snatch
Directly into
Emom 6min
1 power snatch

Teams of 2
2k row
100 pullups
150 pushups
200 synchro air squats

View the workout

brondo

Function:

back squat 5×5

4 rounds
10 clean and push press
10 dips

Performance:

Back squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

10-8-6-4-2
Clean and jerk 135/95 (WP 165/110)
Muscle up (sub 15-12-9-6-3 dips)

 

Wolf Pack:

Back squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

10-8-6-4-2
Clean and jerk 135/95 (WP 165/110)
Muscle up (sub 15-12-9-6-3 dips)

View the workout

crossfit day

Function:

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 front squats (135/95)

300 Double-Unders

15 Rope Climbs (sub 60 pullups)

Performance:

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 front squats (135/95)

300 Double-Unders

15 Rope Climbs (sub 60 pullups)

Wolf Pack:

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 front squats (135/95)

300 Double-Unders

15 Rope Climbs (sub 60 pullups)

View the workout

back day

Function:

Deadlift HS in 20min (fun 5×5)

 

400m run
50 pushups
30 db snatches 50/35 (WP 70/50)

50 pushups
400m run

Performance:

Deadlift HS in 20min (fun 5×5)

 

400m run
50 pushups
30 db snatches 50/35 (WP 70/50)

50 pushups
400m run

Wolf Pack:

Deadlift HS in 20min (fun 5×5)

 

400m run
50 pushups
30 db snatches 50/35 (WP 70/50)

50 pushups
400m run

View the workout

lung day

Function:

Strict pullups
1-2-3-4-5-6-5-4-3-2-1    (WP 3x max reps)

 

21-15-9
Bike cals

Kbs 53/35
Rest 3 min
21-15-9
Bike cals
Kbs  

3 rounds not for time:
50 banded pull apart
32 situps

Performance:

Strict pullups
1-2-3-4-5-6-5-4-3-2-1    (WP 3x max reps)

 

21-15-9
Bike cals

Kbs 53/35
Rest 3 min
21-15-9
Bike cals
Kbs  

3 rounds not for time:
50 banded pull apart
32 situps

Wolf Pack:

Strict pullups
1-2-3-4-5-6-5-4-3-2-1    (WP 3x max reps)

 

21-15-9
Bike cals

Kbs 53/35
Rest 3 min
21-15-9
Bike cals
Kbs  

3 rounds not for time:
50 banded pull apart
32 situps

Endurance:

warm up 200 m run

3x 600m @ 1 mile pace

rest 1 min btw 600’s

then

3x 200m @ 85%

walk rest for :45 btw sets

View the workout

shoulder day

Function:

Strict press HS in 15min (fun 5×5)

4 rounds (fun 3 rounds)
30/24 cal row
20 push press 95/65

Performance:

Strict press HS in 15min (fun 5×5)

4 rounds (fun 3 rounds)
30/24 cal row
20 push press 95/65

Wolf Pack:

Strict press HS in 15min (fun 5×5)

4 rounds (fun 3 rounds)
30/24 cal row
20 push press 95/65

View the workout

leg day

Function:

 

12min to Find heavy in complex
Power clean + front squat+ power jerk+ hang squat clean + split jerk   (fun hang clean + front squat + push press 5x 2+2+2)

 

Teams of 2

2k row

50 squat cleans 185/125 (WP 205/135)

16min time cap

Performance:

 

12min to Find heavy in complex
Power clean + front squat+ power jerk+ hang squat clean + split jerk   (fun hang clean + front squat + push press 5x 2+2+2)

 

Teams of 2

2k row

50 squat cleans 185/125 (WP 205/135)

16min time cap

Wolf Pack:

 

12min to Find heavy in complex
Power clean + front squat+ power jerk+ hang squat clean + split jerk   (fun hang clean + front squat + push press 5x 2+2+2)

 

Teams of 2

2k row

50 squat cleans 185/125 (WP 205/135)

16min time cap

Endurance:

2-3 mile run at easy pace or 40 min run-easy pace

View the workout

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