03.24.2023

 
Shoulder Circuit
Bicep Openers x 10 reps
youtube.com/watch?v=M5HVq5ZGAK0&index=26&
Xiopang x 10 reps
youtube.com/watch?v=IFogvD_J2Vc&
Bent Over Rows x 10 reps
youtube.com/watch?v=JTmjtnvA9tA&index=27&
Bicep Curl + Push x 10 reps
youtube.com/watch?v=J73kAZQNDF0&
 
 
Strength
Jerks
behind the neck jerks- push or split
10 sets of 2 @ 60-80%

WOD
"In The Air"
4 rounds for time
clean & jerk x 5 reps 185/125  135/95  95/65
shuttle runs x 5 (out and back 25 feet)
rope climbs x 2 
rest 1:00

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

02.04.2023 Jump-N-Rope seminar/ Partner WOD

 Primer
3 rounds
30 single or double unders
5 donkey kicks on wall
5 ring swings + 5 snap pulls + 5 peakaboo swings
OR
5 scap pull ups +  5 kip swings + 5 air chair swings
then...
3 clean & jerks at empty bar, 50%, 60% by round


Rotate through the following drills, not for time, for 3 sets:
Large Ring Swings x 2-6 reps
youtu.be/q3QFiTQOlSY
Snap Pulls x 2-4 reps
youtu.be/H0NlcWe_jpE
Peekaboo Swings x 2-4 reps
youtu.be/9l_EcIyREPY

WOD
"Filthiest Forty"
brought to you by Provin Ground
40 rounds with a partner
"you go, I go"
1 ring muscle up/bmu/c2b pull up or pull up
1 clean and jerk 135/95
1 wall walk

01.17.2023

Strength
Front squats
3 x 8 reps @55-65%


WOD
"This Time"
5 rounds for time
15/11 cals bike
5 clean & jerk @ 66-70% your max
5 bar muscle ups/ 5 C2B pull ups/ 5 pull ups

12.24.2022 Team of 3

Warm Up
2 sets
200m row/ski/bike
5/side plate drop back lunges
10 x goblet squats- slow to fast tempo
5/side half kneeling KB strict press
50' perfect stretch walk- lunge + forearm to the floor + thoracic rotation + straight leg stretch



Mobility
3 x eccentric pull ups with a 5-6 sec descend
box stretch with PVC x 45 seconds https://vimeo.com/196491452
5/side x squat Y's with 2.5 -5# plates in each hand



Clean warm up with empty barbell
 Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2"
5. push jerk



WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105    135/95    115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person 
60 Clean & Jerk  155/105 135/95  115/75

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

12.09.2022 "Gwen"

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.