Clean & Jerk

W WOD – THURSDAY – 21.04.22 – “FLOOR PRESS”

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 Push up
Set 4
10 Wall Ball
10 Push Up

SKILLS & SPECIFIC WARM UP
FLOOR PRESS

buil in 5 min workout load

CONDITIONING
“FLOOR PRESS”

9 Sets For Load every 3 min
Floor Press
10-5-3-1-1-1-3-5-10

W WOD – BENCHMARK MONDAY – 03.01.22 – “GRACE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk

CONDITIONING

“GRACE”*

30 Clean & Jerk #61/43

*compare to 26.05.21

WG WOD – TUESDAY 07.12.21 – BENCHMARK “GRETTEL”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Build Workout Weight in 10 Minutes – Jerk

CONDITIONING
“GRETTEL”

RX: 10 Rounds For Time
10 Clean & Jerk #61/43
3 Facing the bar Burpees
Time Cap 15 minutes

Scaled: 10Rounds For Time
10 Clean & Jerk #50/35
3 Facing the bar Burpees
Time Cap 15 minutes

Beginner: 7 Rounds For Time
3 Clean & Jerk #30/20
3 Facing the bar Burpees

WM WOD -THANKS GOD IT’S FRIDAY 29.10.21 – “DON’T GIVE UP”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 BB Shoulder Press
7 BB Front Squats
10 Sumo BB Deadlifts

SKILLS & SPECIFIC WARM UP
Clean & Jerk – 10 Min Practice on Double Unders

CONDITIONING
“DON’T GIVE UP”
5 RFT
5 TnG Clean & Jerk #61/43
25 Unbroken Double Unders

Scaled Version

3 RFT
5 TnG Clean & Jerk #43/30
75 Unbroken Single Unders

W WOW – WEDNESDAY – 01.09.21 – “CLEAN & JERK”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING

“CLEAN & JERK ”

Every 3 min for 21 min:
1 Power Clean + Jerk
1 Squat Clean + Jerk
*Build in load
*Drop bar after first
jerk, quick reset

WG WOD – THANKS GOD IT’S FRIDAY 07.05.21 – “NOT BAD”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up – Clean&Jerk

CONDITIONING
“NOT BAD”

AMRAP 10 Minutes:
3 Clean & Jerk #70/50
5 Strict Pull-ups

W WOD – THURSDAY 15.10.20 – “SUPER GIRL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250 Mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
250 Mt Row
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk

CONDITIONING

“SUPER GIRL”

E3MOM FOR TIME:
10 Clean & Jerk
Add weigth every 3 minute there after and continue until failure
WEIGHT:
#35/20 – #43/30 – #52/ 38 – #61/45 – #70/52 – #81/60 ETC…

WGM WOD – THURSADY 13.08.20 – “ALTERNATION”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Squat Terapy.- Front Squat

Warmup Set 1

5 Pull Ups
100 Mt Run
5 Front Squat #Easy Load
100 Mt Run

Warmup Set 2

5 Pull Ups
100 Mt Run
5 Front Squat #43/35
100 Mt Run

CONDITIONING

“ALTERNATION“

AMRAP 18′:
20 Pull Ups
200 Mt Run
20 Front Squat #43/35
200 Mt Run

W WOD – TUESDAY 14.07.20 – “HOTEL HELL”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
DB OVER HEAD SQUAT- DB C&J

CONDITIONING
“HOTEL HELL”

3 Rounds for Time

20 Dumbbell Over Head Lunges #22,5/15

20 Alternating Dumbbell C&J #22,5/15

MGW WOD – SATURDAY 08.02.20 – “STEEL TOE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

STRENGHT
5X5 #75-80% EVERY 2′
Floor Press

“Steel Toe”

For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar

Into…

9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)