Push Jerk
On the Minute x 10:
2 Push Jerks
WOD
AMRAP 12:
35 Double Unders
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 105/155 M- 80/115
GENERAL WARM-UP
30 Seconds Each
Jumping Jacks
Single Unders
Down Dog
Single Unders
Inchworm to Push-up
Single Unders
Push-up to Down Dog
Single Unders
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Banded Hamstring Stretch: 45 Minute Each Side
Banded 3-Way Shoulder: 30 Seconds Each Position & Side
AFTER PARTY
3 RNDS
20 Weighted Crunches
20 Russian Twists
20 Side Bends
Use DB or Bumper plate
WORKOUT VARIATIONS
HOME GYM
AMRAP 12:
35 Double Unders
9 Double Dumbbell Deadlifts 35/50 M25/40
7 Double Dumbbell Hang Power Cleans
5 Double Dumbbell Push Jerks
MODIFICATIONS
35 DOUBLE UNDERS
- Reduce Reps
- Single Unders
- 40 Seconds of Practice
- 35 Double Taps
- 50 Line Hops
- 20 Over-and-Back Dumbbell Hops
9 DEADLIFTS
- 9 Double Dumbbell or Kettlebell Deadlifts
- 18 Single Dumbbell Deadlifts
- 18 Odd Object Deadlifts
7 HANG POWER CLEANS
- 7 Double Dumbbell Power Cleans
- 14Single Dumbbell Power Cleans
- 14 Odd Object Power Cleans
5 PUSH JERKS
- 5 Double Dumbbell Push Jerks
- 10 Single Dumbbell Push Jerks
- 10 Odd Object Push Jerks
_________________________
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MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
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ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
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ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
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ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
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ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
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