WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Lumberjack 20 (Time)

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run
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

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

20 Calorie Ski

12 KB Swings

12 Banded Tricep Extensions

20 Calorie Bike

12 DB Strict Press (Moderate Weight)

12 DB Curls (Moderate Weight)

20 Calorie Row

12 Bench Press (Moderate Weight)

50′ Single DB Overhead Carry (Right)

50′ Single DB Overhead Carry (Left)

PERFORMANCE

VESTED SUNDAY (AMRAP – Rounds and Reps)

“BUBBA”

AMRAP in 20 minutes

6 Dumbbell Man Makers (2×55/35lb)

7 Box Step Ups (2×55/35 lb)

Wear a Weight Vest (20/14 lb)
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

BLK LBL Fitness Club – WEIGHTLIFTING

Snatch Push Press + Snatch Balance

2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE

2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE

2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE

2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE

Snatch Pull + High Pull + Snatch

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 5.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 6/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 6.5/10 RPE​​​​​​​

Snatch Pull + Snatch

1 Snatch Pull + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch @ 7.5/10 RPE

Snatch Grip Deadlift

*If time permits

3 Snatch Deadlift @ 9/10 RPE

3 Snatch Deadlift @ 9/10 RPE

3 Snatch Deadlift @ 9/10 RPE

3 Snatch Deadlift @ 9/10 RPE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Time)

In Teams of 2:

COMPLETE 1,000 REPS FOR TIME:

Wall Balls (20/14lbs.)

Calorie Row

Push-Ups

Sit-Ups

Rules of this workout:

1.) You can break it up into ANY rep scheme you like.

2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉

3.) ONLY 1 athlete can work at a time.

EXCITED to see times and strategies on this!

Time CAP: 40min.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Checkmark)

30:00 EMOM

Minute 1: 10 Bench Press (95/65) (135/95) (155/105)

Minute 2: 12/10 Calorie Ski

Minute 3: 10 Ring Dips (OR 15 Matador Dips or 20 Bench Dips)

Minute 4: 12/10 Calorie Bike

Minute 5: :45 Plank

Minute 6: Rest 1:00