Run: 1 Mile repeats, recover 10:00- 3 rounds
5-DAY-ON/2-DAY-OFF PROGRAMMING
The CrossFit HQ workout of the day was originally a five-on/two-off pattern, and it worked perfectly. Studies have shown, however, that a three-day-on/one-day-off pattern, as per the CrossFit main site, is best for high volume, high-intensity work. The problem with this pattern is that it does not sync with the five-day-on/two-day-off pattern that governs the U.S. Army. For this reason, we have adopted a five-day-on/two-day-off regimen that nests nicely with the standard U.S. Army five-day workweek. LUMBERJACK CrossFit programming will be taking on a new focus meant to improve core strength and overall technique. To promote these goals, the old programming schedule has been modified to one that focuses on heavy weight lifting at the start of the week, when participants are the best rested. Since these heavy workouts do not take much time by themselves, this ensures more time is available to improve technique for the day’s intended lift. Ensuing WODs follow the standard couplet/triplet schedule, with occasional sprint and endurance drills to keep things interesting.
Monday, June 30, 2014
Friday, June 27, 2014
MON: 30 JUN 14
Strength
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning
Complete 5 rounds for time:Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps
Dynamic Push Ups - 12 reps
Sprint 100 meters
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
Thursday, June 26, 2014
FRI: 27 JUN 14
Complete as many rounds as possible in 15 minutes:
185 lbs Power Clean – 3 reps
3 rounds of the following:
Pull Ups – 5 reps
Push Ups – 10 reps
Air Squats – 15 reps
For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.
185 lbs Power Clean – 3 reps
3 rounds of the following:
Pull Ups – 5 reps
Push Ups – 10 reps
Air Squats – 15 reps
For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.
Wednesday, June 25, 2014
Tuesday, June 24, 2014
WED: 25 JUN 14
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Conditioning
Complete 6 rounds:25 lbs Weighted Pull Up – Max Reps
180 lbs Prowler Push – 25 yards
*Sub 50 yard 135 lbs sand bag sprint for prowler pushes
Monday, June 23, 2014
Friday, June 20, 2014
MON: 23 JUN 14
Strength
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning
Complete as many rounds as possible in 12 minutes:45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Dynamic Push Ups – 15 reps
*Use a 45 lbs plate for this workout. Plate has to be locked overhead with straight arms. Back knee has to touch the ground to count as a rep.
*Plyo pushups should be performed by dynamically alternating hands on a 45lb bumper. The only resting position should be the top of the pushup.
Thursday, June 19, 2014
FRI: 20 JUN 14
Strength
Power Clean 5×3 (add 2.5lbs to last workout)
Strict Chin Ups 3 x max reps
Strict Chin Ups 3 x max reps
Conditioning
Death By Ball Slam + 2 Burpee Buy InPerform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
*Use a 50lb Slam Ball
Wednesday, June 18, 2014
Tuesday, June 17, 2014
WED: 18 JUN 14
Strength
Deadlift 5 RM (add 10 lbs to last workout)
50 sit-ups after the DWOD
50 sit-ups after the DWOD
Conditioning
Complete 3 rounds:1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Video of muscle clean
Monday, June 16, 2014
TUE: 17 JUN 14
Run: Repeat :90 on / :45 off - 6 rounds
WOD:
As Many Round As Possible In 10:00 Of:
10 - KB Snatches (5L/5R @ 1.5/1pood)
20 - Knees To Elbows
WOD:
As Many Round As Possible In 10:00 Of:
10 - KB Snatches (5L/5R @ 1.5/1pood)
20 - Knees To Elbows
Friday, June 13, 2014
MON: 16 Jun 14
Strength
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning
Complete 2 rounds:1 minute 95 lbs Push Press – Max reps
Rest 1 minute
1 minute 50 lbs Weighted Pull Ups – Max reps
Rest 1 minute
1 minute Row – Max calories
Rest 1 minute
1 minute Burpees- Max reps
*Rest 1 minute between rounds.
Thursday, June 12, 2014
FRI: 13 JUN 14
Strength
Power Clean 5×3 (add 2.5 lb to last workout)Conditioning
Complete 10 rounds for time:185 lbs Ground to Overhead – 3 reps
Sit-ups - 10 reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.
Wednesday, June 11, 2014
THU: 12 JUN 14
Run: 12 x 400 meter repeats, jog 400 meters between repeats for rest. Run repeats at faster then desired 2 mile pace. For example if you want to run a 12:00 minute 2 mile run your repeats at 1:20. Goal is to run all repeats at the same pace or faster.
Tuesday, June 10, 2014
WED: 11 JUN 14
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Conditioning
Complete 5 rounds for time:Sprint 100 yards
2 pood One Arm KB Power Snatch RT – 6 reps
2 pood One Arm KB Power Snatch LT – 6 reps
Pull Ups – 12 reps
Monday, June 9, 2014
TUE: 10 JUN 14
Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
WOD:
As Many Rounds As Possible In 15:00 Of:
10 - Overhead Squats (95/75)
20 - Sit Ups
WOD:
As Many Rounds As Possible In 15:00 Of:
10 - Overhead Squats (95/75)
20 - Sit Ups
Friday, June 6, 2014
MON: 9 JUN 14
Strength
Squat 3×5 (add 5 lbs to last workout)Press 3×5 (add 2.5 lbs to last workout)
Conditioning
Complete 5 rounds for time:135 lbs Barbell Walking Lunge from Front Rack – 10 reps (5 RT/ 5 LT)
Plyo Skiers – 20 reps (10 RT/ 10 LT)
Supine Ring Rows – 10 reps
Thursday, June 5, 2014
FRI: 6 JUN 14
Strength
Power Clean 5×3
Conditioning
Complete 6 rounds for time:
1.5 pood KB power snatch RT – 5 reps
KB Single Arm Overhead Carry RT – 20 yards
24″ burpee box jumps – 5 reps
1.5 pood KB power snatch LT – 5 reps
KB Single Arm Overhead Carry LT - 20 yards
24″ burpee box jumps – 5 reps
Power Clean 5×3
Conditioning
Complete 6 rounds for time:
1.5 pood KB power snatch RT – 5 reps
KB Single Arm Overhead Carry RT – 20 yards
24″ burpee box jumps – 5 reps
1.5 pood KB power snatch LT – 5 reps
KB Single Arm Overhead Carry LT - 20 yards
24″ burpee box jumps – 5 reps
Wednesday, June 4, 2014
THU: 5 JUN 14
6x800 meter repeats, 20 push-ups and 20 sit-ups between repeats. Rest 3 minutes between repeats. Pace is at desired 2 mile pace. For example if you want to run a 12 minute 2 mile your 800 repeats will be ran in 3 minutes or under.
Tuesday, June 3, 2014
WED: 4 JUN 14
Strength
Deadlift 5 RM
Conditioning
Complete 5 rounds:
Dynamic Push Ups - Max reps50 yard Farmer’s Walk – AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible
Monday, June 2, 2014
Subscribe to:
Posts (Atom)