Author Archives: cbroccoli

Rowing Lumberjack 20

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The standard Lumberjack 20 calls for a 400m run instead of rowing.

For time:

  • 20 x Deadlifts @ 165lbs/75kg
  • Row 500 meters
  • 20 x Kettlebell Swings
  • Row 500 meters
  • 20 x Front Squats @ 115lbs
  • Row 500 meters
  • 20 x Burpees
  • Row 500 meters
  • 20 x Pullups
  • Row 500 meters
  • 20 x Box Jumps
  • Row 500 meters
  • 20 x Dumbbell Squat Cleans @ 12kg per hand
  • Row 500 meters

Results:  Nice long stamina workout to get the week started…. 33:18.

Week in Review for January 15 to January 21, 2018

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Split Squats
Waiter Carry		 Task
Tuesday – – –
Wednesday M Clusters Task
Thursday WG Barbell Rows
Weighted Situps		 EMOM
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday WG Front Squats
Ring Pushups
Pullups		 Task
Tuesday M  Run Time
Wednesday M Clusters Task
Thursday WGM Snatch
Burpees
Clean
Pullups
Wall Balls
Box Jump Overs		 Time
Friday – – –
Saturday M Run Time
Sunday – – –

Barbell Rows and Situps then “Three Wise Men”

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EMOM for 12 minutes (6 rounds of each) alternate

  • Station 1 – 6 x Barbell Rows @ 125lbs
  • Station 2 – 10 x Weighted Situps with feet anchored @ 16kg

Then “Three Wise Men” hero WOD

AMRAP in 4 minutes

  • 5 x Hang Power Snatch @ 80lbs
  • 10 x Burpees

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Power Cleans @ 95lbs
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Box Jump Overs
  • 30 x Wall Balls/Sandbag Thrusters

Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).

Clusters

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Part A – Do 3 rounds of the following

  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Squat Clean
  • 1 x Strict Press

Rest 3 minutes then repeat for 3 total sets increasing weight each time

Part B – Then 6 rounds, rest at least 2 min between tounds

  • 1 x Cluster

Work up to a heavy weight.

Part C – Then 1 round

  • 20 x Clusters @ 80% of heaviest weight from previous round

Results: Part A 65-75-80lbs.  Part B 80-95-105-115-125-135. Part C with 110lbs.

 

Split Squats and Waiter Carry then Front Squats, Pullups and Pushups

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4 rounds

  • 8 x Split Squats (4 per leg)
  • Rest 30 seconds
  • 15m Single Arm Waiter Carry @ 24kg Left Arm
  • 15m Single Arm Waiter Carry @ 24kg Right Arm
  • Rest 90 seconds

Then 8 rounds for time

  • 5 x Front Squats @ 135lbs
  • 5 x Strict Pullups
  • 10 x Ring Pushups

Results:  Split Squats 65-80-95-115lbs.  AMRAP in 14:18.