Thursday 10/02/2025

Strength
Split Jerk 5x2
Split Jerk (5x2 @ 65-70%)
Focus: Foot position, posture, bar speed

WOD
"Mount Mitchell"
8 Rounds:
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row

-rest 30 seconds-

Friday 05/26/2023

Strength
Heavy Single Split Jerk
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

WOD
"Kauai"
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls 20#/14#

*Go until you get 100 Wall Balls
-rest 1:00 between sets-

Thursday 05/18/2023

Strength
Split Jerk 5x2
5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes *

WOD
"George McFly"
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings 55#/35#
Min 2: Calorie Assault Bike
Min 3: Burpees

*Score is total reps

Thursday 04/13/2023

Strength
Split Jerk 1x1

10-15 Minutes of Practice
- Athletes that performed this last week can work up to moderate weights with good form.
- New athletes, stay light and practice setting up into a proper landing position.

WOD
“Don’t Make Me Angry”
4 rounds For Time:
10 Right Arm Dumbbell Cleans 70#/50#
10 Left Arm Dumbbell Cleans 70#/50#
20 Box Jump Overs 24"/20"