workout of the day
11.24.2023
WOD
Two Cheers for Thanksgiving
For Time
10 calories
2 clean & jerks 135/95 115/75 95/65
10 cals
3 burpee box jumps 24/20"
2 clean & jerks
10 cals
4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat
WOD
Two Cheers for Thanksgiving
For Time
10 calories
2 clean & jerks 135/95 115/75 95/65
10 cals
3 burpee box jumps 24/20"
2 clean & jerks
10 cals
4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat
11.03.2023
WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then
5-4-3-2-1
Clean & jerk 155/105
strict pull ups
then
10/8 cals row
Strength
Push Press
6 sets of 2 reps @ 78-80%
WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then
5-4-3-2-1
Clean & jerk 155/105
strict pull ups
then
10/8 cals row
10.25.2023
WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU or piked box HSPU
min 3- 13/10 cals bike
min 4- rest
Strength
6 sets of clean lift off + clean & jerk @ 75-85%
WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU or piked box HSPU
min 3- 13/10 cals bike
min 4- rest
10.18.2023
WOD
"Mic Drop"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 3 wall walks
min 3- 13/10 cals row
min 4- 5 dual DB devil's press 50/35 35/20
Strength
4 sets of tall clean + tall jerk x 1 @50%
then...
6 sets of clean & jerk x 1 @ 75-85%
WOD
"Mic Drop"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 3 wall walks
min 3- 13/10 cals row
min 4- 5 dual DB devil's press 50/35 35/20
09.07.2023
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75 95/65 75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35 35/20
Strength
last test at the 5 RM OHS
overhead squats 3 sets of 5 reps
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75 95/65 75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35 35/20
08.03.2023
WOD
Maximum Cleaning Power
Every 3 Minutes for 9 Minutes
20/16 Calorie Row
60 Double Unders
Maximum Rep Power Clean and Jerk
Score is total clean and jerk reps from all 3 rounds
Barbell Recommendations
Advanced 155/105
Intermediate 135/95
Fitness 95/65
No rest between rounds
1:1 Single Under:Double Under
Strength
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 70-75%
B. 3 sets of power clean + clean + jerk @78-82%
WOD
Maximum Cleaning Power
Every 3 Minutes for 9 Minutes
20/16 Calorie Row
60 Double Unders
Maximum Rep Power Clean and Jerk
Score is total clean and jerk reps from all 3 rounds
Barbell Recommendations
Advanced 155/105
Intermediate 135/95
Fitness 95/65
No rest between rounds
1:1 Single Under:Double Under
07.10.2023
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%
B. 3 sets of power clean + clean + jerk @72-78%
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
Strength
Tempo front squats
5 sets of 5 reps @ 60% with tempo 2211
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%
B. 3 sets of power clean + clean + jerk @72-78%
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
Finisher- 3 sets, you pick load
A. KB halo + Cossack x 8 on right and 8 and left
B. KB swing to a goblet hold, then curtsy lunge x 8 each side