
Tues, 04/16/2019
Power Clean + Push Jerk
Build to heavy complex
“Grace”
For Time:
30 Clean and Jerks (135/95) Notes: “The privilege of a lifetime, is being who you are.” -Joseph Campbell
Beneath the surface, this quote brings two connected, but different thoughts:
One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be?
Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, w

Wed, 09/19/2018
"Gwen"
Clean & Jerk 15-12- and 9 reps L1 Hang to OH
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Notes: “Gwen” is a great example of blurring the line between weightlifting and cardio. Athletes will complete 15 unbroken clean and jerks, 12 unbroken clean and jerks, and 9 unbroken clean and jerks, resting as needed between. There is no time component to today’s workout. The only scor

Thurs, 12/07/2017
“Gwen”
15-12-9
Unbroken Clean and Jerks
Athletes choice on loading.
L1
Ground to Overhead
or
Hang to Overhead Notes: “Gwen” is a fun and different benchmark workout in that athletes get to choose their weight on the barbell. Not only does this workout test strength and power, but also conditioning. Weight should be something that they can ‘touch and go’ the for 15-20 repetitions. This means that there is no pause or re-gripping at any point on the ground. Athletes ma

Thurs, 09/14/2017
“Hot Tamale”
For Time:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks (115/80) L1 400 Meter Run 15 Cal Row 15 Burpees 15 Thrusters ROMWOD Notes: Short Chipper today with “Hot Tamale”. Picking a weight on the barbell that athletes could do 12+ repetitions unbroken when completely fresh. Within the workout, strategy may call for fast singles or short sets, but want it to be a weight that could be cycled if necessary. #WOD #run #calrow #burpees #cleanandjerk #c

Wed, 07/19/2017
A) High Hang CJ Complex
10 EMOM
RX
High Hang Squat Clean + Jerk
L2
High Hang Power Clean + Jerk B) 12 Min AMRAP
RX
24 Russian Swings (53/36)
12 Box Jump
L1
Sub step ups Notes: The complex is done with a full squat clean. Focus on dynamic hips and fast feet under the bar. Move up in weight unless you fail an attempt OR have to press out. #WOD #EMOM #HighHang #CleanandJerk #CJ #RussianSwings #KB #Kettlebell #BoxJump

Monday, April 24, 2017
A) Back Squat
L3
70% x 3
80% x 3
90% x 3
L2
3x5 B) For Time - Alternating
50/40/30/20/10 Double Unders
10/8/6/4/2 Clean and Jerks (155/105)
L2
Sub singles and scale weight
L1
Med Ball CJ
Est Time: 15 Min *Back squat L3 is based off Training Max (90% of 1RM). L1 build to heavy. CJ's are full squat cleans to an overhead any way you want (thruster, press, jerk etc). If you don't have 20 DU's in a row, scale to singles (2x scale). Use MedBall for CJ's if you have