"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m (outside)
20 KB swings (2 pood)
Run 400m (outside)
20 Overhead Squats (115lbs)
Run 400m (outside)
20 Burpees
Run 400m (outside)
20 Pullups (Chest to Bar)
Run 400m (outside)
20 Box jumps (24")
Run 400m (outside)
20 DB Squat Cleans (45lbs each)
Run 400m (outside)
* as usual scale appropriately
Friday, July 29, 2016
Friday, July 15, 2016
Friday July 15, 2016
Dang... it's been a while.
Hero WOD Fiday. Hoah!!!
T.J.
For time:
10 bench presses, 185/155
10 strict pull-ups
max reps thrusters, 135/105
* Repeat the triplet until you have completed 100 reps of the thruster. Scale as needed.
Hero WOD Fiday. Hoah!!!
T.J.
For time:
10 bench presses, 185/155
10 strict pull-ups
max reps thrusters, 135/105
* Repeat the triplet until you have completed 100 reps of the thruster. Scale as needed.
Thursday, May 19, 2016
Thurs May 19, 2016
Well, it's been a while... Too focused on biking, strength work, and a little body sculpting for the summer to want to get a decent WOD in. Well today that changed...
Mobility and Warmup
4 Rounds for time
10 thrusters
10 PUPs
10 KBS
400m run
Lane. Please push myass uh, rear end.
Mobility and Warmup
4 Rounds for time
10 thrusters
10 PUPs
10 KBS
400m run
Lane. Please push my
Thursday, February 25, 2016
Friday Feb 26, 2016
LINDA
a.k.a. three bars of death
10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):
Deadlift: 1 1/2 body weight, 255ish
Bench press: body weight, 170ish
Clean: 3/4 body weight, 130ish
a.k.a. three bars of death
10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):
Deadlift: 1 1/2 body weight, 255ish
Bench press: body weight, 170ish
Clean: 3/4 body weight, 130ish
Thursday, February 18, 2016
Thursday Feb 18, 2016
4 Rounds For Time
10 Thrusters, 95#
Run to the parking deck
Flip Tire to the middle of the deck
(While person is flipping tire do double unders)
Run out the opposite side of the deck back to the gym
30 Sit Ups
10 Burpees
Buyout:
10 Cleans, 95#
10 Thrusters, 95#
Run to the parking deck
Flip Tire to the middle of the deck
(While person is flipping tire do double unders)
Run out the opposite side of the deck back to the gym
30 Sit Ups
10 Burpees
Buyout:
10 Cleans, 95#
Friday, December 4, 2015
Friday Dec 4, 2015
Strength:
Bench or Squat Clean - work to a heavy triple
mini-WOD 1
3 rounds for time of
10 db snatch, 50#
10 towel pull ups (anyone have a towel???)
10 dips
mini-WOD 2
3 rounds for time of
10 box jumps
10 Kettle Bell Swings, 55#
Run 400m (outside)
Monday, November 23, 2015
Monday Nov 23, 2015
Warmup/Mobility
Strength
1. Squat Clean, work to a 2RM
2. Front Squat, work to a heavy triple
3. 6 min EMOM: 1 Hang Clean + 1 Squat Clean + Jerk
Metcon
3 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 55/35
12 Burpees
Strength
1. Squat Clean, work to a 2RM
2. Front Squat, work to a heavy triple
3. 6 min EMOM: 1 Hang Clean + 1 Squat Clean + Jerk
3 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 55/35
12 Burpees
Sunday, November 15, 2015
Monday Nov 16, 2015
Warm Up
Stretch
30 double unders
2 rounds of
10 decline push up (feet on box)
10 squats
5 strict pull up
Strength
Bench Press, work to a heavy double, 5-5-3-3-2-2
Buy in: 25 box jumps
5 rounds of
10 Bench Press, 155#
10 Back Squat, 155#
10 Toes to Bar
400m run
Buy out: 25 dips
Tuesday, November 10, 2015
Tues Nov 10, 2015
We saved this workout for today so Kevin could enjoy the fun. J
5 Rounds for Time
5 Burpees
10 DB Thrusters (find weight)
7 Deadlifts (find weight)
15 Box Jumps (24/20)
20 air squats
400 meter runThursday, November 5, 2015
Thurs Nov 5, 2015
A little "Grind" work...
400m run
20 thrusters
bar walk - 5 lengths of pullup bar
20 thrusters
200m run to deck
tire flips - 100m
20 Burpees
20 situps
200m run back to gym
farmers carry 85# each hand, 3 laps interior gym
400m med-ball incline climb, 20#, set incline to max
20 pullups
20 pullups
Notes:
** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.
** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.
Tuesday, October 6, 2015
Tues Oct 6, 2015
Oly
Snatch - Find a 2RM snatch
Lower Body
1. Back Squat - 10x3
2a. Dumbbell Lunges - 3x8 (4 each leg)
2b. GHDs (sub. Leg Curls) - 3x8
Conditioning
4 rounds
400m run
20 Wall Balls (20/14)
10 KB swings
Snatch - Find a 2RM snatch
Lower Body
1. Back Squat - 10x3
2a. Dumbbell Lunges - 3x8 (4 each leg)
2b. GHDs (sub. Leg Curls) - 3x8
Conditioning
4 rounds
400m run
20 Wall Balls (20/14)
10 KB swings
Monday, October 5, 2015
Monday Oct 5, 2015
Not sure who is here this week. Still following CF Impulse Strength/Hypertrophy Cycle. Again, substitute movements if needed but keep the movement in the same plane using the same muscle groups.
Oly
C&J, Find a 1RM Shankle Complex:
3 hang clean pulls + hang clean + jerk + jerk
Upper Body Split 1
This starts our sets of 3 reps. Take the load you used for 4 reps and add 7% (multiply by 1.07). Use this load for each 10x3 exercise. These should be heavy.
1a. Incline Press- 10x3
1b. Weighted Pullup, Wide-Grip, Prone- 10x3.
2a. Dumbbell Pullovers- 3x8, 30X0 tempo
2b. Bent Over Row (supinated)- 3x8, 30X0 tempo
Conditioning
8 Rounds
20 Secs Hollow Rock Hold
10 Secs Superman Hold
Oly
C&J, Find a 1RM Shankle Complex:
3 hang clean pulls + hang clean + jerk + jerk
Upper Body Split 1
This starts our sets of 3 reps. Take the load you used for 4 reps and add 7% (multiply by 1.07). Use this load for each 10x3 exercise. These should be heavy.
1a. Incline Press- 10x3
1b. Weighted Pullup, Wide-Grip, Prone- 10x3.
2a. Dumbbell Pullovers- 3x8, 30X0 tempo
2b. Bent Over Row (supinated)- 3x8, 30X0 tempo
Conditioning
8 Rounds
20 Secs Hollow Rock Hold
10 Secs Superman Hold
Monday, August 24, 2015
Monday Aug 24, 2015
Strength
1. Back Squat: 10-8-6-6-6
2. Front Squat: 3x5
3. Bench Press: 6x6 @ 75%
4. Barbell Row: work to an 8rm then 3x8 @ 8rm
Conditioning
"Elizabeth"
21-15-9 of:
Power Cleans, 135/95
Ring Dips
1. Back Squat: 10-8-6-6-6
2. Front Squat: 3x5
3. Bench Press: 6x6 @ 75%
4. Barbell Row: work to an 8rm then 3x8 @ 8rm
Conditioning
"Elizabeth"
21-15-9 of:
Power Cleans, 135/95
Ring Dips
Tuesday, August 18, 2015
Tues Aug 18, 2015
A little "Grind" work...
800m run
30 box jumps
200m med-ball incline climb, 20#, set incline to max
chin over bar, 2:00 min accumulation**
30 box jumps
200m med-ball incline climb, 20#, set incline to max
chin over bar, 2:00 min accumulation**
20 Tire flips***
200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
800m run
Notes:
farmers carry 85# each hand, 5 laps interior gym
800m run
Notes:
** 15 burpee penalty every time you come off the bar - on the spot.
*** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.
*** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.
Cash Out: stair climb, 8 floors
Thursday, August 13, 2015
Friday August 13, 2015
It's Lane's Birthday WOD! So after much thought and perusing through old WODs I found one that we haven't suffered through together in quite some time.
As a planning note. It took us about 45-50 minutes to complete last time. Let's get started at 11:30.
"Whitten"
see WOD 131220 for the last time we did this.
Warmup
mobility work
400m run
2 rounds
10 KBS
10 box jumps
10 burpees
10 thrusters
Conditioning
5 rounds for time of:
22 Kettlebell swings, 70/55#
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Notes:
1. Sub wall ball shots with dumbbell thrusters
2. Adjust KBS weight as needed
Should be a ball of fun. Hah!
As a planning note. It took us about 45-50 minutes to complete last time. Let's get started at 11:30.
"Whitten"
see WOD 131220 for the last time we did this.
Warmup
mobility work
400m run
2 rounds
10 KBS
10 box jumps
10 burpees
10 thrusters
Conditioning
5 rounds for time of:
22 Kettlebell swings, 70/55#
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Notes:
1. Sub wall ball shots with dumbbell thrusters
2. Adjust KBS weight as needed
Should be a ball of fun. Hah!
Wednesday, May 6, 2015
Friday, April 24, 2015
Friday April 24, 2015
going outside today
24 KB swings
1 mile run
24 situps + 24 pushups
24 situps + 24 pushups
1 mi run
24 C2B pullups
Friday, April 17, 2015
Friday April 17, 2015
Thinking Lumberjackish today….
well sort of a modified Lumberjack 20.
Strength:
Deadlift, work up to a
3rm
Conditioning:
20 Deadlifts, 275# (scale
to 225)
Run 400m
20 KB swings, 2 pood (scale to 55#)
Run 400m
20 Overhead Squats, 115# (sub OH lunges, 45# if we run out of bars)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24"
Run 400m
20 DB Squat Cleans, 45lbs each
Run 400m
Run 400m
20 KB swings, 2 pood (scale to 55#)
Run 400m
20 Overhead Squats, 115# (sub OH lunges, 45# if we run out of bars)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24"
Run 400m
20 DB Squat Cleans, 45lbs each
Run 400m
Monday, March 23, 2015
Monday March 23, 2015
Max Effort Monday - Legs and Chest Hypertrophy
On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.
Strength/Hypertrophy
1a) Back Squat: 3 sets to work to a 5rm, 2X12@80%
1b) Bench Press: 3 sets to work to a 5rm, 2X12@80%
2a) Walking Lunges: 3x16 (8 each leg)
2b) Pec Dec or Incline Flys: 3x12
3a) Leg Extension: 2x12
3b) Leg Curls or RDLs: 2x12
3c) Calf Raises: 2x12
4) Weighted Dips: 3x12
Thursday, March 19, 2015
Friday March 20, 2015
Max Effort Friday
Strength
1) Clean: work up to a heavy complex of Hang Squat Clean + Squat Clean + Front Squat
2) Deadlift: work to a 3rm, 2XME@90%
3) Romanian Deadlift, 3x12 (each set to failure)
Conditioning
EMOM for as long as possible complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got.
Strength
1) Clean: work up to a heavy complex of Hang Squat Clean + Squat Clean + Front Squat
2) Deadlift: work to a 3rm, 2XME@90%
3) Romanian Deadlift, 3x12 (each set to failure)
Conditioning
EMOM for as long as possible complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got.
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