fbpx

4/18/18

4/18/18

Joe in 18.1!

Skill/Strength:

Bent Over Row (3×8)
  • Tempo 20X2
    Rest 15 seconds between alternating with Chin Ups.
Pull-ups (3×10)
  • 3 Sets. Alternate with Bent Over Rows.Use Bands
  • L1: 10 reps
    L2: 7 reps
    L3: 5 reps or lower

Conditioning:

7 Rounds (21 Min):

30 sec on/30 sec Rest

1)Russian KB swings
2)Double Unders
3)Burpees

L2: Singles

Go at about 85% capacity. Try to go at a speed with repeatable scores each round.

4/16/18

4/16/18

LASER WOLF!!!

Strength/Skill:

Back Squat 
  • Take 10 Minutes to build to a heavy set of 5 reps
Back Squat (Tempo – 1311)
  • Use the same weight as your heavy 5 from today
  • 5 sets of 3 reps with tempo

Conditioning:

For Time:

45 Wall Balls
30 Pull Ups
30 Wall Balls
20 Pull Ups
15 Wall Balls
10 Pull Ups

*12 Min Time Cap*

L1: 20/14
L2: 14/12 or lower, Jumping Pull Ups/C2B, Ring Rows

 

4/14/18

4/14/18

Super Saturday with Robro! Get to the GYM!

Conditioning:

Team Fight Gone Bad

3 Rounds:

2 minutes at each station:

Wall Balls
SDLHP
Box Jump (20″)
Shoulder to OH
Cal Row
-1 Min Rest-

L1: 20/14, 75/55
L2: 14/12, 65/45, 18″
L3: 12/10, 55/35, 16″ or lower

Partners alternate as needed. Group switches stations together. No transition between stations ie running clock.

4/12/18

4/12/18

Throwback Thursday! April 2017! Please note the enthusiasm of Kelly Hamlin! May we all smile as bright! Get it today wolf pack!

Strength/Skill:

Squat Clean 
  • Take 15 minutes to build to a heavy single

Conditioning:

4 Rounds:

30 seconds of Max Calorie Row
-1 min Rest-
30 Seconds Max Hang Squat Cleans
-1 min Rest-

L1: 115/75
L2: 95/65
L3: 75/55 or lower

4/11/18

4/11/18

SK crushing it!

Conditioning:

For Time:

50 Box Jumps Overs
25 DB Snatch
25 Hand Release Push Ups
3 Legless Rope Climb
20 DB Snatch
20 Hand Release Push Ups
2 Legless Rope Climb
15 DB Snatch
15 Hand Release Push Ups
1 Legless Rope Climb

L1: 35/25, 30/24″
L2: 30/20, 24/20″ knee push ups or box push ups, Rope Climbs
L3: 20/18″ or lower, Rope Lowers

Finisher:

OPTIONAL CASHOUT:

4 x 25 Sit Up

Options:
Abmat
Weighted
GHDSU

4/9/18

4/9/18

Congrats to the Accalias for winning the Wolf War 2018! Great job to all the teams and everyone that brought their heart and soul out on the floor this Open. You all ROCK!

Skill/Strength:

Deadlift

EMOM for 10 Minutes:

3 Heavy Touch N Go Deadlifts

*Use the same weight for each minute
Conditioning:
For Time!
800m Run or 1000m Row
Then…

10-8-6-4-2

Deadlift
Bar Facing Burpee

L1: 225/155
L2: 185/135
L3: 155/115 or lower

4/7/18

4/7/18

Annette Lacing Up!

Partner Workout!
Teams of 2

24 Min AMRAP

Hill Run
75 Box Jumps (30/24)
150 Cal Row
As many Burpees as possible in remaining Time

* Move to Burpees no matter what at 22min

Optional Cash out
Tabata (4 rounds ;20on/:10off)
DB Push Press
Reverse Tabata(4 rounds :10on/:20 off)
DB strict press

4/6/18

4/6/18

The Newtons!!
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
-Or-
Viking Helen 
3 Rounds for time of:
500 m Row
21 Kettlebell Swings
12 Pull-ups

L1: 53/35
L2: 35/25
L3: 25 or lower

 Optional Cashout!

3 Rounds NFT

5/5 KB Bent Over Row
-Rest 30 Sec
1 min Weighted Plank
-Rest 1 min