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Athlete Date Sort Location Workout Name Description Results
Alexander Barnes 08/02/2016 WolfPack Barbell and Fitness 020816 Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch

Conditioning
30 TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie Row
15 Squat Snatches (115/80)
30 Calorie Row
30 TTB

Gymnastics Pulling
Complete 5 of the following complexes: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B Pull ups + 5 Kipping Pull ups		 17m 39s
Performed as RX
Alexander Barnes 08/01/2016 WolfPack Barbell and Fitness 010816 The Chief
5 rounds
3 min AMRAP
3 power cleans 135/95
6 push ups
9 air squats		 23 rounds 0 reps
Performed as RX
Alexander Barnes 07/28/2016 WolfPack Barbell and Fitness 28072016 OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time



Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
 81 reps
Performed as RX
Alexander Barnes 07/27/2016 WolfPack Barbell and Fitness 27072016 21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

Deadlift
Build to a Heavy Set of 5

Row Conditioning
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
 11m 13s
Performed as RX
Alexander Barnes 07/26/2016 WolfPack Barbell and Fitness 26072016 EMOM Snatch Waves
EMOM x 5 - 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)

1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row

Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)		 11m 57s
Performed as RX
Alexander Barnes 07/25/2016 WolfPack Barbell and Fitness 25716 Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

Squats
3x8 Front Squats

Gymnastics Strength
5x5
Strict Ring Dip
Strict Pul up

Midline
5 Super Sets of:
20 GHDSU
20 Hip Extension
 16m 38s
Performed as RX
Alexander Barnes 07/14/2016 WolfPack Barbell and Fitness 140716 Running Clock...
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65

4 rounds
30 calorie row, 1 min rest between rounds		 5m 09s
Performed as RX
Alexander Barnes 07/13/2016 WolfPack Barbell and Fitness 130716 Clean + front squat + jerk 1+3+1 x 5

Jackie
1000m row
50 thrusters 45#
30 pull ups		 7m 41s
Performed as RX
Alexander Barnes 07/12/2016 WolfPack Barbell and Fitness 120716 Front squat 10 sets x 3 @ 75%

Back squat 3 x 3 @ 75%

"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
 10m 02s
Performed as RX
Alexander Barnes 07/11/2016 WolfPack Barbell and Fitness 110716 muscle snatch from floor: max for the day.

snatch: 5 singles working up to a heavier weight. no more than 5 singles. (no misses)

snatch balance: work up to a heavier weight than you used in the snatch: no misses! concentrate on speed punching under the bar!!

5RFT
5 squat clean thrusters 135/95
10 C2B

EMOM 8
Even 60 dubs
Odd 5 strict pull ups
 10m 58s
Performed as RX
Alexander Barnes 07/07/2016 WolfPack Barbell and Fitness 07072016 Muscle snatch from floor+hang snatch+snatch: 1+1+1 x 5 work sets

Rack Jerk 1 1 1 1 1

AMRAP 6- 3 unbroken HSPU

3 RFT:
500m row
9 thrusters 115/85		 8m 43s
Performed as RX
Alexander Barnes 07/06/2016 WolfPack Barbell and Fitness 06072016 Snatch 5 x 1- work up to about 80% but go off how you feel

Front Squat 3 2 1 1 1 1 1

4 RFT
12 deads 205/145
12 burpees
12 KB swings 70/53
12 wall ball 20/14		 11m 58s
Performed as RX
Alexander Barnes 06/30/2016 WolfPack Barbell and Fitness 30062016 OHS 3 x 3 @75% - 185#

Snatch Balance 3,2,1,1,1,1
95-115-135-155-175-185x-185

With a running clock
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%

C. At the 20:00
Death by TTB
 9 rounds 0 reps
Performed as RX
Alexander Barnes 06/29/2016 WolfPack Barbell and Fitness 290616 5-10 minutes of light jerk work 135 or less
Focus on technique

Clean and jerk 85% 1 x 5 sets

21-15-9
Deadlifts 315/205
Box jumps 30/24"

Rest as needed

4 x 500m row (rest 3 minutes btw sets)		 7m 54s
Workout Scaled
Alexander Barnes 06/28/2016 WolfPack Barbell and Fitness 280616 Front Squat 10x3 @ 78%
Back Squat 3x3 @ 75%

With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees		 3 rounds 0 reps
Performed as RX
Alexander Barnes 06/27/2016 WolfPack Barbell and Fitness 270616 Front Squat 3,2,1,1,1,1,1

AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row		 2 rounds 25 reps
Performed as RX
Alexander Barnes 06/22/2016 None 220616 Pwr snatch + OHS 2+2 x 5 sets

Did not complete

Front Squat 75% 3x10 sets

205 across

5RFT
21 wall balls
15 cal row
9 T2B

14:08

Rest as needed

50-40-30-20-10 calorie row- 1 min rest btw sets

11:58 including rest		 14m 08s
Performed as RX
Alexander Barnes 06/21/2016 None 210616 CJ, work up to 80% 1 x 5 sets

135-155-175-195-205

Back squat 3,2,1,1,1,1,1

225-255-275-285-295-305-315

Running Clock
At 0:00 30 snatches 135/95
At 6:00 30 CJ 135/95
At 12:00 30 thrusters 135/95

DNF Thrusters
 30m 00s
Performed as RX