“Lumberjack 20” 20 Deadlifts Run 500m 20 KB swings Run 500m 20 Overhead Squats Run 500m 20 Burpees Run 500m 20 Pullups Run 500m 20 Box jumps Run 500m 20 DB Squat Cleans Run 500m
CONTINUE READINGSkill: Push jerk Conditioning: Amrap 5′ Ladder up 1/2/3/4… Clean and jerk Burpees otb Rest 2′ Emom 14′ Odd- max reps performed in amrap clean and jerk Even- max reps performed in amrap burpees otb
CONTINUE READINGMidline: Supersets: 1- L-sit on box 15″ Rest 30″ 2- 8 TTB strict Rest 1’30” X 5 sets Conditioning: 21-15-9 Push ups Air squat Rest 3′ 21-15-9 Ring dips/box dips Front squat @ 40/25
CONTINUE READINGHeavy day Emom 10′ 5 deadlift @ 70% Rest 2′ Emom 10′ 5 front squat @ 70% Rest 2′ Emom 10′ 5 push press @ 70%
CONTINUE READINGGymnastics: Emom 10′ Odd – 1 rope climb Even – 30″ DB or parallette L-sit Wod: Amrap 15′ 5 deadlift @ 90/65 kg 10 burpees otb 15 box jumps
CONTINUE READINGStrength: 2 rm back squat + 10×2 back squat @ 80% 2rm 50″ rest btw sets Conditioning: For time: 50 burpees 50 american swings 50 box jumps Cap 15′
CONTINUE READINGSkills: HSPU Wod: “Diane” 21-15-9 Deadlift @ 100/70 kg HSPU
CONTINUE READINGWod: “Kelly” 5RFT 500 mt run 30 box jumps @24″/20″ 30 wall balls @20/14 lb
CONTINUE READINGWod: “The Bear complex” Power Clean Front Squat Push Press Back Squat Push Press Without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete 1 round. 5 Rounds For Load
CONTINUE READINGStrength: 3RM Thrusters Wod: AMRAP 12′: 7 Thruster @40/25 kg 7 Burpees 7 Box jumps @24″/20″
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