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Athlete Date Sort Location Workout Name Description Results
Whit Sawyer 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
Whit Sawyer 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 58s
Performed as RX
Whit Sawyer 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.
 97 reps
Performed as RX
Whit Sawyer 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 11s
Performed as RX
Whit Sawyer 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
 13m 28s
Performed as RX
Whit Sawyer 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 19s
Performed as RX
Whit Sawyer 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		 6m 50s
Performed as RX
Whit Sawyer 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 31s
Performed as RX
Whit Sawyer 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 04s
Performed as RX
Whit Sawyer 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		 14m 36s
Performed as RX
Whit Sawyer 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 35s
Workout Scaled
Whit Sawyer 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
Whit Sawyer 06/23/2016 WolfPack Barbell and Fitness 230616 Back Squat 3 x 10 sets @ 75%

Death by kipping HSPU (reps do not have to be unbroken)

7 RFT
7 hang squat cleans 135/95
7 bar facing burpees
7 C2B pull ups		 16m 34s
Performed as RX
Whit Sawyer 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		 12m 53s
Performed as RX
Whit Sawyer 06/21/2016 WolfPack Barbell and Fitness 210616 CJ, work up to 80% 1 x 5 sets

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

Running Clock
At 0:00 30 snatches 135/95
At 6:00 30 CJ 135/95
At 12:00 30 thrusters 135/95
 4m 52s
Performed as RX