Monday 30.09.2024
Stretch & Mobility
[ Functional Bodybuilding ]
4 Supper Sets
21’s Bicep Curl ( 7 -7-7 )
Max Reps Ring Push Ups / Ring Rows
WOD ( Sprints )
7 Rounds [1:30 P/R]
17/14 Cal C2B
Max Reps DB Static Lunges 2×22/15kg
1:00 Rest
Tuesday 1.10.2024
Barbell Full Body Warm Up
Deadlift [ 3-2-1-2-3 ]
Bench Press [ 3-2-1-2-3 ]
WOD
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull 50/35kg
Push Press 50/35kg
Wednesday 2.10.2024
Team 3 Warm Up :
45 Wall Balls
45 Cal Echo Bike
45 D.B Snatch
WOD [ Team 3 ]
3 Rounds 3:00 p/r
0:00-3:00 Max DB Snatch (25/17kg)
3:00-6:00 Max Cal Echo Bike
6:00-9:00 Max Wall Balls
Rest 3:00
*One person working at the time
Barbell Club
Clean & Jerk Warm Up :
Main Set
Split Jerk
1RM
Squat Clean
1RM
Thursday 3.10.2024
Warm Up : Sprints
6 x 40m
Main Set ( Fast week )
6 Sets
400m Run ( Fast 1000m Pace)
Rest :30
600m Run ( Fast 1600m Pace )
Rest 1:30
Friday 4.10.2024 [Test ]
[ Functional Bodybuilding ]
*aiming for single heavy of the day
Front Squat (2×2 / 2×1 )
Barbel Pendlay Row (2×2 / 2×1 )
Incline Bench Press (2×2 / 2×1 )
WOD
“ DT”
5 Rounds ( For Time )
12 Deadlift
9 Hang Power Clean
6 Jerk
RX 70/50kg
Gymnastic
Week 5
Hand Stand Hold , Walk , HS Push Ups
Saturday 5.10.2024
Hero Saturday
“PARTNER LUMBERJACK 20”
20 deadlifts, 275 lb
Run 400 meters
20 kettlebell swings, 2 pood
Run 400 meters
20 overhead squats, 115 lb
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps, 24-inch box
Run 400 meters
20 dumbbell squat cleans, 45-lb dumbbells
Run 400 meters
*Both partners do all the reps .
At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.
U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.
First posted Dec. 5, 2009.
Barbell Club
Snatch Warm Up :
Main Set
Snatch Balance
1RM
Squat Snatch
1RM
Sunday 6.10.2024
Dynamic Warm Up
Conditioning
( Max Effort )
2 Rounds
5 min Bike + 10 Shuttle Runs 50m (25/25)
Rest 1:00
5 min Ski + 10 Shuttle Runs 50m (25/25)
Rest 1:00
5 min Row + 10 Shuttle Runs 50m (25/25)
Rest 1:00
Gymnastic
Week 5
Wall facing HSPU , HS Push Ups