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Components

Body Weight Mostly

Lumberjack 20

Toes to Bar: Week 5, ...

Bring Sally UP

Mobility

Settings

Workout

Mayhem Affiliate 09/04/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Hip Halo + Banded 7's
-into-
1:00 Jump Rope
1:00 Run
-into-
6 min amrap:
5 Russian Kettlebell Swings
5 Single Arm Kettlebell Up Right Rows (each)
5 Kip swings
3 Inch Worms

2. Workout Prep
2 sets:
100m Run (build in pace)
5 Kettlebell Swings (build in weight)
3 Pull Ups

Workout

BWM: Body Weight Mostly (Time)

Teams of 3

50 CAP

100-90-80-70...30-20-10

Cal Bike

10-9-8-7...3.2.1

Sled Push (3/2)

Womens Calories On Bike:

80-72--64-56-48-40-32-24-16-8

Sled Push:

Down = 1, Back = 2, etc..

WOD: 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

Scale by Partnering

Skills and Drills

There will not be time for this in class today. However, it is encouraged to add this to a pre/post workout later this week.

Toes to Bar: Week 5, Day 1 (Checkmark)

Toes to Bar:
Week 5, Day 1

Advanced:
Every minute (8:00)
8-10 Toes to Bar

Intermediate:
Every minute (8:00)
6-8 Toes to Bar

Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks

Post Workout

KIKR: Bring Sally UP (Weight)

Mobility (Checkmark)