WOD

Day 2
M G

warmup
3 rds
10 / 8 kcal
5 ring row
10 ring pushup
15 air squat

1. wod
4 round for time
4 bar mu / 6 c2b
8 pistol squat alternated
12 toes to bar
16 /12 kcal

2.core
3 x 20 good morning banded +
10+10 one leg hip bridge

Day 1
M

warmup
3 rds
10 laps run
10 situps
10 back extension
10 spider & reach
10 samson lunges

CORE
3 x 15 v-up single leg alternated weighted

WOD
amrap 18′
300mt row
6 burpees boxjump over

Day 6

for time

600mt run
30 american swing ktb
400mt run
15 chest to bar pullup
200mt run
15 toes to bar
400mt run
30 american swing
600mt run

rx 24/16
scl 16/12

Day 5
W M
warmup
3 rds
5 muscle clean
5 front squat
5 push press
5 kangsquat

Core
3 x 15 barbell situp

Wod
for time
150 wall ball shot
every break perform unbroken 1 barbell complex
( 1 strict press, 2 push press , 3 push jerk )
you choose weight

Day 4 heavy day
W

warmup
emom 8′
bike
start at 54 rpm , every min add 2 rpm
or row
start at 24 rpm , every min add 1 rpm

A.strenght
5 x 5 romanian deadlift
rest 2min between sets

find your heavy set

B. WOD
with running clock
in 5′ find your best daily in
Power Clean
then rest 2′
put on your barbell 80%
at minute 7′ start
for time 50 power clean
time cap 7′

Day 3
G W M

warmup
3 rds
10 laps run
10 SDLHP pvc
20 mountain climbers
10 hollow body rock pvc
20 good morning banded

WOD
for time
5 round
10 boxjump over
10 power snatch
into
3 rds
30 double unders
15 over head squat
rx 35/25
scl 30/20
beg 20/15

Day 2
G W

warmup
4 rds
10 gtoh plate 10/5
20 tap plate
10 v-up plate
20 jump over & back plate
10 russian twist plate

WOD
3 rds
1′ dual dumbell thrusters
1′ dual dumbell power clean
1′ dual dumbell plank row ( 5 each side then change )
1 ‘ jump over & back dumbell
1′ push press
1′ rest

rx 20 /15
scl 15 /10
beg 10 /6

Day 1
G

warmup
emom 12′
0′–>30″ lateral boxjump over
1′–>30″ L-sit hanging bar
2′–>30″ hand stand hold
3′–>30″ hip bridge feet on box
…repeat

WOD
for time
100 pullup
200 pushup
300 air squat

any partition is allowed

LUMBERJACK 20

For Time

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Day 5
M G

warmup
EMOM 9′
0′ –>30″ pushup downdog
1 ‘–>30″ superman body rock
2′ –>30″ hip bridge one leg alternated
..repeat

WOD
for time
100-80-60-40 -20
duble unders
after each set perform
15 toes to bar