Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Cory Colvin 08/08/2016 WolfPack Barbell and Fitness 080816 With a running clock...
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat

7. Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B		 17m 28s
Performed as RX
Cory Colvin 08/04/2016 WolfPack Barbell and Fitness 040816 1 rep max Snatch

1 rep max Clean and Jerk

EMOM x 10
Even 5 front squats for max load
Odd 10 HSPU		 185-snatch lbs
235-cj lbs
205 FS WOD lbs
Performed as RX
Cory Colvin 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		 21m 15s
Performed as RX
Cory Colvin 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		 21 rounds 9 reps
Performed as RX
Cory Colvin 07/21/2016 WolfPack Barbell and Fitness 21072016 1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute row test for max cals

2. Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
 9m 19s
Performed as RX
Cory Colvin 07/20/2016 WolfPack Barbell and Fitness 200716 1. Sumo Dead Lift
4x6 reps for max load, unlimited rest between sets

2. Conditioning
"Christine"
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20

3. Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x6-10 Glute Ham Raises
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest		 12m 25s
Performed as RX
Cory Colvin 07/19/2016 WolfPack Barbell and Fitness 190716 EMOMx12:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch

"C2B Lynne"
5 rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull ups*
Rest 3 minutes between supersets and 1 min rest between movements
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead		 74 reps
Performed as RX
Cory Colvin 07/18/2016 WolfPack Barbell and Fitness 180716 1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk


2. Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls		 32m 31s
Performed as RX
Cory Colvin 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		 8m 35s
Performed as RX
Cory Colvin 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		 8m 22s
Performed as RX
Cory Colvin 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 32s
Performed as RX
Cory Colvin 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 44s
Performed as RX
Cory Colvin 07/05/2016 WolfPack Barbell and Fitness 050716 Glen
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees		 44m 00s
Performed as RX
Cory Colvin 06/30/2016 WolfPack Barbell and Fitness 30062016 OHS 3 x 3 @75%

Snatch Balance 3,2,1,1,1,1

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
 12 rounds 7 reps
Performed as RX
Cory Colvin 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)		 5m 29s
Workout Scaled
Cory Colvin 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		 4 rounds 0 reps
Performed as RX
Cory Colvin 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 20 reps
Performed as RX
Cory Colvin 06/22/2016 WolfPack Barbell and Fitness 220616 Pwr snatch + OHS 2+2 x 5 sets

Front Squat 75% 3x10 sets

5RFT
21 wall balls
15 cal row
9 T2B

Rest as needed

50-40-30-20-10 calorie row- 1 min rest btw sets		 14m 34s
Performed as RX