Push Jerk

W WOD – HERO BENCHMARK MONDAY 16.10.23 – “DT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – 40mt Bear Crawl
Station 2 – 10 Empty Barbell Romanian Deadlift
Station 3 – :50s Warrior Squats
Station 4 – 10 Alternate OH Lunges
Station 5 – 10 Muscle Clean

SKILLS & SPECIFIC WARM UP
DB/KB Deadlift – DB/KB Hang Clean – DB/KB Jerk

5 sets for load:
3 DB/KB hang power cleans
3 DB/KB push jerks
– Build to your heaviest set.

1 set:
9 DB deadlifts
6 DB hang power cleans
3 DB push jerks

CONDITIONING
“DUMBELL DT”
5 Rounds For Time
12 DB Deadlifts #22.5/15 (if sub with BB #70/45)
9 DB Hang Power Cleans #22.5/15
6 DB Push Jerks #22.5/15

*if you sub with BB, compare to 03.10.22

MW WOD – THURSDAY 17.08.23 – “THE NANCY COMPLEX”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Front Squat

SKILLS & SPECIFIC WARM UP
Deadlift – Clean – Jerk

Build up in 4 sets:
5 deadlifts
4 push jerks
3 squat clean
-Rest 1:00 between sets.

CONDITIONING
“THE NANCY COMPLEX”

5 rounds for time:
25 Calorie Assault Bike (35 Row)
9 Deadlifts #61/43 – Int #52/35 – Beg #35/25
6 Push Jerks
3 Squat Clean

WM WOD -THANKS GOD IT’S FRIDAY 05.05.23 – “LITTLE WOMEN GROW UP”

MOBILITY & WARM UP

AMRAP 7:
20 Jumping Jacks
10 PVC Pass Throughs
20 Double Unders or Single Unders
10 Air Squats

SKILLS & SPECIFIC WARM UP
Push Jerk – Crossover

EMOM 8:
:20 crossovers
– Rest the remainder of each minute.

BUILD-UP in 7:00

1 set:
10 push jerks (light)
5 push jerks (moderate)
3 push jerks (workout weight)
– Rest 1:00 between sets.

CONDITIONING

“LITTLE WOMEN GROW UP”

5 Rounds For Time:
5 Push Jerk (from the floor) #55/35
55 Double Unders

WMG WOD – THURSDAY 29.12.22 – “HEAVY DAY PUSH JERK”

MOBILITY & WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
10 scap pull-ups
:20 partial wall-walk hold

1 set
10 kip swings
3 wall walks

1 set
5 kip swings
5 kips
3 wall walks

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
Push Jerk

4 sets:
5 push jerk (increasing load)

CONDITIONING

“HEAVY DAY PUSH JERK+”

5-5-5-3-3-3-2-2
Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest as needed between sets.

Rest 2 min

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 – 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 – 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

W WOD – WEDNESDAY 22.06.22 – 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