Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Max Height Box Jump

WOD: 10 Minute GAFAP
1 Box Jump (24/20)
1 Ab Mat Sit Up

Stimulus/Focus: Up and down! Try to avoid getting dizzy! 🙂

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 2)
Use 85% of your 1 RM. Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
5 Bar Muscle Ups
10 Bar Facing Burpees
15 Deadlifts (185/135)
20 Wall Balls (20/14)

Stimulus/Focus: Move steadily. Take short breaks. Keep moving.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)

WOD: 21-15-9
Front Squat (135/95)
KB Swings (1.5/1)
400 Meter Run

Focus/Stimulus: Moderate weight and load. Aim for completing each round with no more than 2 sets. Take short breaks when needed. Strive for less than 15 minutes.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (5 x 5)
Use 80% for all sets. Lift on a 3-minute clock.

WOD: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (25 Minute Time Cap)
Shoulder Press (65/45)
*10 Double Unders BETWEEN Each Set

Stimulus/Focus: This WOD is greuling on the shoulders. Aim for unbroken work. Rest as needed between sets to achieve this.

Cool Down: Gymnastics Reps

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