Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM)
WOD: 5 RFT
Partner A: 5 Push Jerk (60%)
Partner B: OH Barbell Hold (60% of Split Jerk)
*Switch
*Do not let barbells touch the ground during above work
20 Ab Mat Sit Up Wall Ball Passes (20/14)
Stimulus/Focus: Fun partner day! Don’t drop the barbells until both athletes do the push jerks and OH hold.
Cool Down: Partner Wall Ball Run
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 60%. Two-second pause at the top. Get AHAP. Lift on a 3-minute clock.
WOD: For Time
400 Meter Run
20 Deadlifts (135/95)
100 Double Unders
300 Meter Run
15 Deadlifts (135/95)
75 Double Unders
200 Meter Run
10 Deadlifts (135/95)
50 Double Unders
100 Meter Run
5 Deadlifts (135/95)
25 Double Unders
Stimulus/Focus: Just a grind. Run fast and strive to go unbroken on deadlifts.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 10 x 10)
Start at 50% of your 1 RM and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
9 Floor Press (95/65)
6 Toes to Bar
3 HSPUs
*RX+: 135/95 and strict T2B and HSPUs (no mixing of rx and rx+)
Stimulus/Focus: The short rep scheme allows you a chance to work more challenging gymnastics movements without becoming frustrated. If you are good at them, try to go unbroken.
Cool Down: Tabata Bar Hops
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (4 x 2)
Use 75% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: For Time
25-20-15-10-5
Snatch (65/45)
5-4-3-2-1
Ring Muscle UPs
Stimulus/Focus: This WOD is designed to be light in load, moderate in volume and advanced in skill. Pace yourself on the snatches to avoid cardiovascular fatique. Choose a progression on the muscle up that will challenge you.
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Review WOD movements and get ready to work!
WOD: Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Female RX: 185# DL, 53# KB, 75# OHS, 20″ box, 35# DB
Stimulus/Focus: Benchmark time! Hero WOD! Push hard and set a PR!
Cool Down: Happy Memorial Day!
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (1 X 15)
20 minutes to find your 15 RM.
WOD: 30-20-10
Overhead Squat
Box Jump
*Increasing weight and height
*Box: 20/24/30 for male and female
*Barbell: M (95/115/135); F (65/75/95)
Stimulus/Focus: This WOD will challenge you physically and mentally. Be efficient when changing weight and height during transitions. Aim for short breaks.
Cool Down: 50 Double Unders
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Run!
WOD: 5k Run (Time)
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Hang Power Clean Squat Clean Complex (1 x 1 x 1 x 1 x 1 x 1 x 1)
Hang Power Clean
Squat Clean
Lift on a 3-minute clock.
WOD: 9-6-3
Clean (Squat) (165/115)
18-12-6
Knees to Elbow
Stimulus/Focus: This WOD is meant to be slow and heavy. Complete the cleans in singles and try to string sets of K2E together.
Cool Down: 3 Rounds
200 Meter Row
12 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Skill Work
10 Minutes: Power Snatch
10 Minutes: Pistols
10 Minutes: Bar Muscle Ups
WOD: 15 Minute AMRAP
5 Power Snatch (95/65)
10 Pistols
1 Bar Muscle Up
Stimulus/Focus: This WOD is meant to give you time to work on advanced gymnastics movements. Find scales that will challenge (but not frustrate) you.
Cool Down: Tabata Handstand Hold
Warm-up: Coach’s Choice
Strength/Skill: Review WOD movements and get set up!
WOD: Happy 30th Anniversary Marc and Linda Partner WOD
30 Minute Partner AMRAP
30 Deadlifts (95/75/65)
30 HRPUs
30 Slam Balls (30/20/15)
30 Floor Press (95/75/65)
30 Step Lunges
30 KB Swings (53/35/25)
30 Power Cleans (95/75/65)
30 Ab Mat Sit Ups
30 Wall Balls (20/14/10)
*One partner works, one rests-can split work however you wish.
*Weights for male, coed and female pairs.
Stimulus/Focus: Have fun with a friend! Work as hard as you can-you have built in rest!
Cool Down: Partner Choice
