WMG WOD –  THURSDAY – 24.02.22 – “HEAVYDAY SURPRISE” WMG WOD –  THURSDAY – 24.02.22 – “HEAVYDAY SURPRISE”
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Push Jerk

Home / Posts Tagged "Push Jerk"

Tag: Push Jerk

WMG WOD – THURSDAY – 24.02.22 – “HEAVYDAY SURPRISE”

MOBILITY & WARM UP

EMOM 5′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 5′
:30 Single Unders
:30 Alternate Lunges

SKILLS & SPECIFIC WARM UP
Push Jerk

Push Jerk
3 Sets x 3-5 Reps (Building up in weight)


1 Round
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups

CONDITIONING

“HEAVYDAY SURPRISE”*

FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk

Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest 90 sec between set

Read More
W WOD – THURSDAY 27.01.22 – “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”

every 3 min x 7 rounds
3 Push Jerk

Read More
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

Read More
MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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 – Push Jerk

CONDITIONING

“TABATA 8 x 20/10”

Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements

Read More
W WOD – THURSDAY 14.01.20 – “UPPER BODY”

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:
5 Scap Retraction Push-ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Barbell Warm Up
Shoulder Press-Push Press-Push Jerk

CONDITIONING

“UPPER BODY”
Shoulder Press 3-3-3-3-3 #70% 1RM
Push Press 3-3-3-3-3 #70% 1RM
Push Jerk 3-3-3-3-3 #70% 1RM
*Lift every 2 minutes

Read More
WGM WOD – WEDNESDAY 16.12.20 – “THEY ARRIVE…”

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

MOBILITY & SKILLS
Burgener Warm Up-PUSH JERK

CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.
Read More
W WOD – MONDAY 22.06.20 – – “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
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 04.04.19

Read More
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

Read More
W WOD – MONDAY 22.07.19 – “MACHO MAN”

MOBILITY & WARM UP

2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats 
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)

CONDITIONING

“MACHO MAN”
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk

Rx: Barbell #70% BW

Read More
WM WOW – SATURDAY 20.07.19 – TRAIN WITH A COACH “WE WORK”

MOBILITY & WARM UP

2:00 Light Bike/Row
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

1:30 Moderate Bike/Row
Into 2 Rounds:
15 sec Superman Static Hold
15 sec Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

1:00 Fast Bike/Row
Into 3 Rounds All with an empty barbell:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog

SKILLS & SPECIFIC WARM UP

200m Run
100m Wreckbag Run
7 Deadlifts
7 Front Squats
7 Push Jerks
100m Wreckbag Run
200m Run

Following, one final warm up round, now at full intensity along with a weight change from #1 to #2

50m Weighted Plate Run
100m Run
4 Deadlifts (Weight #1)
4 Front Squats
4 Push Jerks
50m Weighted Plate Run
100m Run
2 Deadlifts (Weight #2)
2 Front Squats
2 Push Jerks

CONDITIONING

“WeWork”

4 Rounds:
200m Weighted Plate Run #25/15
200m Run
15 Deadlifts
12 Front Squats
9 Push Jerks

1st Round – 52/38 kg
2nd Round – 61/43 kg
3rd Round – 70/48 kg
4th Round – 79.5/57 kg

Read More

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