07.10.2023

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
 
 
 

06.22.2023

Strength
Build from 70% max DL
4 sets of 3 deadlifts to the knee + 1 deadlift
 then 
finish with 100 banded hamstring curls
 
 
 
WOD
"Townsend"
AMRAP 8:00
12/10 cal bike
5 deadlifts 155/105
3 hang power cleans 155/105
1 jerk 155/105
Rest 2:00 
take 5:00 to find max lift of the complex
1 deadlift
1 hang power clean
1 jerk

06.14.2023 Girl WOD Nancy

Strength
try 3 sets of the complex as warm up
then 8 sets
every 2:00
clean lift off with 2 second pause at knee
power clean
power jerk
set 1-3@ 75%
set 4-6 @75-80%
set 7-8@ 82+%


WOD
"Nancy"
5 rounds for time
Run 400m
15 overhead squats 95/65

04.21.2023

Barbell Warm Up 1-2 rounds
3 reps each 
1. clean grip RDL
2. hang muscle cleans
3. front squats
4. push jerks
5. power clean and jerk
 
 
Strength
A.  3 sets of 1 hang clean + 1 clean + 1 jerk @ 70%
B.  6 sets of 1 clean + jerk @75-80%
C. 3 sets of 2 clean pulls @ 90-100%

WOD
Frantastic
15-10-5 
thrusters 115/80  95/65  75/55
chest to bar pull ups or pull ups

Rest 2:00

15-10-5
thrusters 95/65  75/55 45/35
pull ups or ring rows

04.17.2023

Strength
Wendler week 2 cycle 2
Deadlifts
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%



WOD
Nacho Man
EMOM ALAP
1 power clean*  155/105   115/75   95/65
1 front squat
1 jerk 
*add 1 power clean every round

04.01.2023 Partner WOD

Warm Up
3 sets
400/300m row
DB hang clean x 5 right
DB strict press x 5 right
DB halos x 5 right
repeat all on the left side
Xiaopeng circles x 5 each direction with small plate
 banded C2B drill x 15 reps

 
 
Primer
6:00 EMOM
2 power cleans + 1 jerk 
build load- ending at wod weight 
 
WOD
"Nicest Jerks"
with a partner
5 rounds
20 C2B pull ups
5-4-3-2-1 clean & jerk  205/135  185/115  135/95
 
You can split the pull ups however you like.  Each person needs to do all reps of the C & J.  You can do reps however you like as long as each person has 5 complete in the first round.  This means you can alternate singles, doubles, or do all 5 and then the other person does all 5 reps.

12.15.2022

Warm Up
300m row
5 inchworms + push ups
10 air squats
200m row
5 each side DB high pulls
10 v-ups
100m row
5 scap push ups
10 each side plank to pike opposite hand to foot touches



Mobility- overhead  https://www.instagram.com/p/Clm6LjVj0RD/
focus on the prehab exercises
A. Single arm row to shoulder external rotation x 8 each side
B. DB OH press x 8 each side
C. tall plank shoulder taps x 10 each side
D. prone overhead press x 10 reps- this is with no weight or PVC

 
Strength
A.   3 sets of 3 reps Press in Split
youtu.be/6sDl55s2Hs0
B.  3 sets of 3 reps  Jerk in Split
youtu.be/QhYM_UPg7js 
 
C.  5 sets of 
Clean + front squat + Jerk @ 75% of C&J max - build with good form



WOD
"Ceiling Fan"
21 Clean & jerks 135/95
100 DUs
21 Clean & jerks
on the minute 5 wall balls starting at 0:00