Tag: Clean & Jerk

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…

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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

Azadeh Boroumand, South Central
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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

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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)

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GW WOD – THANKS GOD IT’S FRIDAY 17.01.20 – “AIR FRYER”

MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats 
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP 

Clean Warm Up – Jerk

Warmup Set 1

With Lighter Weight:
15 Air Squats
5 Power Clean & Jerks (Touch and Go)

Then; With Workout Weight:
10 Air Squats
3 Power Clean & Jerks (Touch and Go)
10 Air Squats

CONDITIONING

“Air Fryer”

3 Rounds:
50 Air Squats
10 Power Clean & Jerks #61/43

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GW WOD – THURSDAY 29.11.19 “ADD REP TO TABLE”

MOBILITY & WARM UP

6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts 
5 Scap Retractions 
5 Strict Pull-Ups

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

Mobility & Skills
Clean Warm Up – Push Jerk

“ADD REP TO TABLE”

Every Minute On The Minute For Max Rounds
1 Push-Ups Hand Release
1 C&J #60/45
Add 2 rep every minute there after and continue until failure

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WM WOD – TUESDAY 29.10.19 – “LOTAR”

MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds, with the first being at a weight lighter than our working load. Following, build to our loading and repeat for a second iteration.

4 Kb Hang Clean & Jerks #24/16 (change every 5)
10 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
30 Double-Unders

CONDITIONING

“LOTAR”

5 Rounds For Time

10 Kb Hang Clean & Jerks #24/16 (change every 5)
20 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
60 Double-Unders

Time Cap 12 Minutes

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MGW WOD – WEDNESDAY 25.09.19 “POWER HERO”

MOBILITY & WARM UP

EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 Hang Clean High Pull
Station 5 – 10 Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
25 Double Unders
7 Toes To Bar
3 Power Clean & Jerk

CONDITIONING 
“POWER HERO ”

AMRAP 15′
200 mt Run
10 Toes To Bar
10 Power Clean & Jerk #50/35

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WM WOW – SATURDAY 18.05.19 – TRAIN WITH A COACH “RUNAWAY TRAIN”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3-4 Rounds:

200 Meter Run 
15 Calorie Bike 
10 Glute Bridges 
5 Walkouts

Barbell Warmup

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

SKILLS & SPECIFIC WARM UP

Front Squat + Jerk Complex

On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk

Beast Builder V3″

On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks

CONDITIONING

“Runaway Train”

3 Rounds (30 Minute Cap): 
400 Meter Run
25/18 Calorie Assault Bike – Row / 35 AirDyne

Directly Into…

15 Clean and Jerks # 34/25
12 Clean and Jerks #43/29
9 Clean and Jerks #52/38
6 Clean and Jerks #61/43
3 Clean and Jerks #70/48

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WM WOD – TUESDAY 30.07.19 – “DO IT… FAST”

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses

3 Rounds, Increase loading and pace through the rounds
3 Power Clean and Jerks
10 Double Unders
2 Power Clean and Jerks

CONDITIONING

“DO IT…FAST”

For Time, with a 9:00 Time Cap:
50 Clean & Jerk #52/38
On the Minute – 20 Double Unders



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