Monday, September 30, 2013
TUESDAY: 01OCT13
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WARM UP 4 x 100 m row sprints 1:1 rest Burgener Warm Up WOD: 4 Rounds For Time Of: 15 - Ring Dips 12 - Power Cleans (50% BW)
MONDAY: 30SEP13
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STRENGTH: ME: Clean Recover 5:00 - 10:00 then perform WOD WOD: AMRAP 12: 10 - Bodyweight Deadlift 10 - Pull Ups 30 - Double Unders* * Do 3:1...
Saturday, September 28, 2013
SUNDAY: 29SEP13
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REST/RECOVERY DAY: Take the time to enjoy the trail or a park. Stay active and recover well for this next hard LUMBERJACK week!
Friday, September 27, 2013
SATURDAY: 28SEP13
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REST/RECOVERY DAY Run 3 miles
Thursday, September 26, 2013
FRIDAY: 27SEP13
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STRENGTH: DE: Box Squat 10x2 on :60 @60% 1RM Recover 5:00- 10:00 then perform Wod WOD: 2 Rounds for time: 500m Row 15 - Deadlifts (...
Wednesday, September 25, 2013
THURSDAY: 26SEP13
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WOD: 4 x 100 m 3 x 200 m 2 x 400 m 1 x 800 m 2 x 400 m 3 x 200 m 4 x 100 m Ensure to warm up before the sprints!
Tuesday, September 24, 2013
WEDNESDAY: 25SEP13
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STRENGTH: ME: Deadlift (20 min to work up to near 1 RM) Recover 5:00- 10:00 WOD: For Time: 1000m Row 7 - Muscle Ups* 15 - Body Wei...
Monday, September 23, 2013
TUESDAY: 24SEP13
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WARM-UP: Thrusters 4x4 (work up to a heavy weight) WOD 3 Rounds For Time & Total Reps: Max Rep Pull Ups Run 800m If you fail...
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