W WOD

W WOD – TUESDAY 29.11.22 – HEAVY DAY “SQUAT CLEAN & JERK”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“SQUAT CLEAN & JERK”

Every 3 min for 8 rounds
2 Squat Clean & Jerk

W WOD – MONDAY 28.11.22 – “DOUBLE DT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DOUBLE DT”
10 Rounds For Time
12 DB Deadlifts 2X#22.5/15
9 DB Hang Power Cleans 2X#22.5/15
6 DB Push Jerks 2X#22.5/15

W WOD – HEAVY WEDNESDAY – 23.11.22 – “SHOULDER PRESS”

MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Shoulder Press

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“PUSH PRESS”*

7 Sets For Load:
3 Push Press

*compare to 07.01.22

Then:

BRING SALLY UP BACK SQUAT @60%BW

2013 Open workout descriptions with Julie Foucher

W WOD – THURSDAY 17.11.22 – HEAVY DAY “ALL PRESS”

MOBILITY & WARM UP

On a 8:00 Clock
100m Jog
8 Box Step-ups
:20 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

Build in 7 min first attempt of Press

CONDITIONING
“ALL PRESS”*

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Press
From 9:00-18:00:
EMOM 9:
1 Push Press #+20% of Press
From 18:00-27:00:
EMOM 9:
1 Push Jerk #+20% of Push Press

*compare to 22.06.22

W WOD – THURSDAY 03.11.22 – HEAVY DAY “EMOM 9”

MOBILITY & WARM UP

AMRAP 6 min
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans

MOBILITY & SKILLS WORK
Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Heaving Snatch Balance
3 Snatch Balance-No Dip

then:

3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats

3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats

3-5 Sets x Increasing Weight:
1 Deadlift
1 Clean
1 Snatch

CONDITIONING
“EMOM 9”*

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift

*compare to 25.05.22

W WOD – THURSDAY 27.10.22 – HEAVY DAY “CLEAN & JERK”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“CLEAN & JERK”

Every 3 min per 27
5-5-3-3-2-1-1-1-1

W WOD – HEAVY DAY -MONDAY 17.10.22 – “DO YOU REMEMBER CF TOTAL?”

MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Back Squats+5 Stiff Legged Deadlifts

Then

3 Sets Increase Load
5 Strict Presses
5 Deadlifts
5 Back Squats

target weight

• 10 reps = 60%+
• 8 reps = 70%+
• 6 reps = 75-80%
• 4 reps = 80%+
• 2 reps = 90%+

CONDITIONING

“DO YOU REMEMBER CF TOTAL?”

For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2

W WOD – THANKS GOD IT’S FRIDAY 14.10.22 – “HEAVY DAY SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch

5 Deadlift
5 Deadlift to Mid-thigh
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
5 Hang Squat Snatch
5 Squat Snatch

5×2 Snatch for first Attemp:

CONDITIONING

“HEAVY DAY SNATCH”*

7 Rounds for Load
1 Snatch

BEGINNER

2 Power snatches + 2 Overhead Squats

W WOD – HEAVY WEDNESDAY – 05.10.22 – “FRONT SQUAT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

MOBILITY & SKILLS WORK
Front Squat

2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“FRONT SQUAT”

9 Sets For Load:
Front Squat
5-5-3-3-2-1-1-1-1

W WOD – MONDAY 03.10.22 – “DT”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 22.06.20