08.30.2023

Strength
A. behind the neck jerks
5 sets of 2 reps build load
 
B. overhead squats
4 sets of 5 reps build load from last week
 
WOD
"Rich and Sad"
every 3:00 x 4 sets
8 dual DB devil's press 50/35  35/20
12/8 cals row
rest the remaining time

02.10.2023

Warm Up
2 sets
60 Seconds Bike / Row / Ski
Jump to Split Drill x 8 reps
youtu.be/hUNhvaNIJrQ
60 Seconds Bike/ Row / Ski
Press in Split (Behind the Neck) x 8 reps
youtu.be/njXVHw-JfCA
 
 
 
Strength 
behind the neck jerks- I would like you to drop these each rep and then clean the barbell up to the rack
10 sets of 1 rep @ 70-80%
 
 WOD
"Tester"
10-8-6-4-2 clean and jerk 2-4-6-8-10
move from light weight at 10s to heavy at 2s and then back up  
Rest is 60 seconds between sets

01.18.2023

Strength
10 sets of 2 reps behind the neck jerks
you can choose push jerk or split jerk @ 55-70%




WOD
"Cardio King/Queen"
12:00 AMRAP
100 DUs or 150 singles
50 thrusters 45/35
25 burpee box jump overs 24/20"