Sunday, October 22, 2017

Monday, 23 October


Grace (Time)
For Time: 
30 Clean and Jerks, 135# / 95#
Cool Down
After "Grace," complete 2 x 800m run. Rest as needed.


Friday, October 20, 2017

Saturday, 21 October


Schmalls (Time)
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
Women's Rx:
KBS 1 pd


Wednesday, October 18, 2017

Thursday, 19 October


Clean and Jerk (3 x 5 @ "Grace" weight)


Snatch (1RM)


Tuesday, October 17, 2017

Wednesday, 18 October


Skill Work
10 minutes to work on rope climb or muscle up.
Then, EMOM for 5 minutes: complete 1 or 2 rope climb or muscle up.


Metcon (Time)
8 rounds:
5 Unbroken Pull-ups
5 Unbroken CTB Pull-ups
30 seconds rest

Then:
8 rounds:
8 wallball
2 burpees
30 seconds rest
You can come off the bar b/w regular and CTB pull-ups if needed for Rx.


Monday, October 16, 2017

Tuesday, 17 October



5 rds:
400m Run
25 Walking OH Lunge (25/45# plate)
20 Push ups


Sunday, October 15, 2017

Monday, 16 October


1RM Deadlift

1 Mile Row for time

You choose which test to complete first.

Friday, October 13, 2017

Saturday, 14 October


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
Women's Rx:
Deadlift 185#
KBS 53#
OHS 75#
Box Jumps 20"
Dumbbell Squat Cleans: 25#