Posts tagged clean and jerk
Workout of the Day - March 25, 2024

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 100m Run
- 0:30 Ring Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 8 Kip Swings

Strength
Strict Press:
- 3x6 @ Heavy Weight

Conditioning
5 Rounds for time:
- 5 Power Clean & Jerks (135/95)
- 15/12 Calorie Row
- 25 Sit-ups

Focus Movement = Power Clean & Jerk

WODTim Cosseystrict press, clean and jerk, rowing, situps
Workout of the Day - December 15, 2023

Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Windmills (each side)
- 20 Lunges
- 10 V-ups

Strength
Front Squat:
Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%

Conditioning
For time:
- 50/40 Calorie Row
- 6 Rope Climbs
- 20 Power Clean & Jerks (135/95)
- 40 Weighted Step-ups (25/20)

Focus Movement = Rope Climb

WODTim Cosseyfront squat, rowing, rope climb, clean and jerk, step ups
Workout of the Day - December 7, 2023

Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 PVC Overhead Squats
- 10 Ring Rows
- 10 Step-ups

Strength
Back Squat:
- Every 2:00 x 4 sets:
- 1x10 @ 57%
- 1x8 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%

Conditioning
15 minute AMRAP:
- 5 Power Clean & Jerks (135/95)
- 10 Burpees over Bar
- 15/12 Calorie Row
- 20 Step-ups

Focus Movement = Power Clean & Jerk

WODTim Cosseyback squat, clean and jerk, burpee over bar, rowing, step ups
Workout of the Day - October 9, 2023

Columbus Day/Indigenous Peoples’ Day - 10am Class Only!

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Lunges
- 10 Reverse Flys
- 0:20 L-Sit

Strength
Hang Squat Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(1+1) @ 82% of 1RM Clean & Jerk

Conditioning
4 Rounds for time:
- 25 Wall Balls
- 7 Deadlifts @ 60% of 1RM
- 7 Burpees

Focus Movement = Deadlifts

WODTim Cosseyclean and jerk, wall balls, deadlift, burpees
Workout of the Day - September 29, 2023

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Glute Bridges
- 20 Heel Overs

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 76%

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 30/24 Calorie Row

Focus Movement = Dumbbell Snatches

WODTim Cosseyclean and jerk, dumbbell snatch, step ups, clam crunches, rowing
Workout of the Day - April 12, 2023

Strength
Clean & Jerk Complex:
1 Clean Pull + 2 Cleans + 2 Jerks
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- Sit-ups (10, 20, 30, 40 etc...)
- Calorie Row (10, 20, 30, 40 etc...)
Increase the Sit-ups and Rowing by 10 reps each round. Thrusters and Pull-ups stay the same.

WODTim Cosseyclean and jerk, thrusters, pullups, situp, rowing
Workout of the Day - March 17, 2023

Strength
Clean & Jerk Complex:
2 Clean Pulls + 2 Cleans + 2 Jerks
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set

Conditioning
For time:
3 Rounds of:
- 2 Rope Climbs
- 20 Weighted Lunges (25/15)
Then, 3 Rounds of:
- 5 Handstand Push-ups
- 20 Weighted Step-ups (25/15)
Buy-out = 50 Ball Slams
Advanced = Legless Rope Climb and/or Strict HSPU

WODTim Cosseyclean and jerk, rope climb, lunges, handstand pushup, step ups, ball slams