
workout of the day
12.15.2022
WOD
"Ceiling Fan"
21 Clean & jerks 135/95
100 DUs
21 Clean & jerks
on the minute 5 wall balls starting at 0:00
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
12.09.2022 "Gwen"
WOD
"Gwen"
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
Score is the weight used for all three unbroken sets.
Warm Up
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation
Primer
3 sets of 3 reps of each exercise. Increase load as needed.
https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.
▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.
▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.
Strength
A. power clean with a 2 second pause at the knee + clean
5 sets
set 1-2 @65%
set 3-4 @70%
set 5 @ 75%
B. 5 sets of 1 clean & jerk
start at your 75% and build
WOD
"Gwen"
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
Score is the weight used for all three unbroken sets.
10.06.2022
WOD
"Ice Cream Sundae"
6 rounds for time
3 clean & jerk 155/105 135/95 115/75
2 deadlifts 155/105 135/95 115/75
100m run
1 round of Cindy
*Cindy= 5 pull ups + 10 push ups + 15 air squats
Warm Up
2 sets
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side perfect stretch
Mobility
A. front rack banded stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side
C. prone swimmers x 10 reps
Primer
3 sets of 3 reps of each exercise. Increase load as needed.
https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.
▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.
▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.
Strength
6 sets of clean pull + hang clean + clean
set 1-2 @60%
set 3-4 @65%
set 5-6 @ 70%
Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/
WOD
"Ice Cream Sundae"
6 rounds for time
3 clean & jerk 155/105 135/95 115/75
2 deadlifts 155/105 135/95 115/75
100m run
1 round of Cindy
*Cindy= 5 pull ups + 10 push ups + 15 air squats
07.29.2022
Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%
Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs
Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer
Strength
5:00 EMOM
front squat x 1 rep @80%
Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%
Accessories
3 sets
5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round
05.05.2022
WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls
30 sit ups
20 cal row
15 push ups
15 slam balls
20 sit ups
10 cal row
15 push ups
15 slam balls
Warm Up
2 sets
15/12 cals row or ski
10 Cossack squats
5 each side DB windmills
5 each side single arm DB reverse lunges
100m run
Strength
1 clean + 1 hang clean
*these should be squat*
Every 1:30 for 9:00 (6 sets)
stay around 60-65% to work on form today
dial in technique and positions
WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls
30 sit ups
20 cal row
15 push ups
15 slam balls
20 sit ups
10 cal row
15 push ups
15 slam balls
02.28.2022
WOD
"Save It"
8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups
immediately following the AMRAP
take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster
Warm Up
8:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds
*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans
WOD
"Save It"
8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups
immediately following the AMRAP
take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster
01.05.2022
WOD
"The Thing Is..."
For Time
2 rounds
200 feet weighted carry- choice object, sandbag, KB, DB, farmer carry handles
50 landmine twist (25/side)
40 landmine Z-press (20/side)
30 landmine upright rows (15/side)
10 landmine Turkish sit ups (5/side)
Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex
*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans
Strength
8 sets
clean + hang clean + jerk
set 1-2 @60%
set 3-4 @ 70%
set 5-6 @ 75%
set 7-8 @ 80%
WOD
"The Thing Is..."
For Time
2 rounds
200 feet weighted carry- choice object, sandbag, KB, DB, farmer carry handles
50 landmine twist (25/side)
40 landmine Z-press (20/side)
30 landmine upright rows (15/side)
10 landmine Turkish sit ups (5/side)