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Athlete Date Sort Location Workout Name Description Results
Gregory Cognetti 08/16/2016 WolfPack Barbell and Fitness 160816 1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
 6 rounds 27 reps
Performed as RX
Gregory Cognetti 08/15/2016 WolfPack Barbell and Fitness 150816 1. Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

2. Back Squat
3x6 Across

3. Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
 8m 28s
Performed as RX
Gregory Cognetti 08/09/2016 WolfPack Barbell and Fitness 090816 1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains

2. Conditioning
3 Rounds:
60 DU
30 Cal Row
15 Deadlifts (245/165)
 10m 36s
Performed as RX
Gregory Cognetti 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 00s
Performed as RX
Gregory Cognetti 08/03/2016 WolfPack Barbell and Fitness 030816 Heavy Deadlift double w/bands

4 rounds
800m run
4 rope climbs
40' walking lunge 2pd/1.5pd		 33m 15s
Performed as RX
Gregory Cognetti 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 34s
Performed as RX
Gregory Cognetti 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		 24 rounds 0 reps
Performed as RX
Gregory Cognetti 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.
 90 reps
Performed as RX
Gregory Cognetti 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
 8m 59s
Performed as RX
Gregory Cognetti 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)		 10m 06s
Performed as RX
Gregory Cognetti 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
 10m 21s
Performed as RX
Gregory Cognetti 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 35s
Performed as RX
Gregory Cognetti 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		 10m 47s
Performed as RX
Gregory Cognetti 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		 118 reps
Performed as RX
Gregory Cognetti 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		 10m 16s
Performed as RX
Gregory Cognetti 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 23s
Performed as RX
Gregory Cognetti 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
 8m 48s
Performed as RX
Gregory Cognetti 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
 8m 05s
Performed as RX
Gregory Cognetti 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 33s
Performed as RX
Gregory Cognetti 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		 12m 18s
Performed as RX
Gregory Cognetti 07/04/2016 WolfPack Barbell and Fitness 050716 Glen
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees		 41m 31s
Performed as RX
Gregory Cognetti 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
 14 rounds 11 reps
Performed as RX
Gregory Cognetti 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)		 8m 41s
Performed as RX
Gregory Cognetti 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
Gregory Cognetti 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 36 reps
Performed as RX
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