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Components

Clean and Jerk

Bard

Settings

Workout

Wednesday 2/23/22 WOD

Warm-up

What you need:
Barbell
Abmat
Box

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob

Specific Prep
*Coach's Choice

Strength

Clean and Jerk (7x2)

Clean and Jerk

-Start at 50% of limiting factor
-Drop and set-up
-Squat
-Build

Alternate Options:
-DB/KB/Odd object Clean and Jerk

Metcon

Bard (AMRAP - Rounds and Reps)

12 Min AMRAP
5 Cleans (155,115/185,125rx+)
10 Box jumps (24,20/30,24rx+)
20 Hollow body rocks

Alternate Options:
Cleans?
-DB/KB/Odd object Clean
Box Jumps?
-Step ups
-Jump squat
Hollow Body rocks?
-Hollow Body hold
-Shoulder taps

Cool Down

*Coach's Choice

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, February 23, 2022

Male Clients

1

G-Man
St. Onge

5:30 PM (Indoor)

1 x 2 @ 245 lbs

2

Keivan
Russo

5:30 PM (Indoor)

1 x 2 @ 225 lbs

2

Nick
Lupoli

5:00 AM (Indoor)

1 x 2 @ 225 lbs

3

Steve
Blackwell

7:00 AM (Indoor)

7 x 2 @ 185 lbs

3

Brendan
Sheehan

4:00 PM (Indoor)

1 x 2 @ 185 lbs

4

john
lentine

4:00 PM (Indoor)

1 x 2 @ 175 lbs

5

Kevin Cruz
l

6:00 AM (Indoor)

1 x 2 @ 170 lbs

95 105 115 135 150 160 170

6

Nate
Oram

6:00 AM (Indoor)

1 x 2 @ 165 lbs

7

Eric
Rogers

12:00 PM (Indoor)

1 x 2 @ 160 lbs

8

Maqsood
Ahmed

7:00 AM (Indoor)

1 x 2 @ 155 lbs

8

Marc
Dobay

4:00 PM (Indoor)

1 x 2 @ 155 lbs

8

Michael
Cuthbert

7:00 AM (Indoor)

1 x 2 @ 155 lbs

8

Rob
Scannevin

7:00 AM (Indoor)

1 x 2 @ 155 lbs

9

Jay
clancy

5:00 AM (Virtual)

1 x 2 @ 145 lbs

75,85,105,115,125,135,145

10

Rui
Xu

4:00 PM (Indoor)

1 x 2 @ 140 lbs

11

Peter
Russo

4:00 PM (Indoor)

1 x 2 @ 135 lbs

11

Todd
Kinsman

7:00 AM (Indoor)

1 x 2 @ 135 lbs

11

Tony
Maccaline

6:00 AM (Indoor)

1 x 2 @ 135 lbs

12

Graham
Pettengill

4:00 PM (Indoor)

1 x 2 @ 125 lbs

13

Alexander
Alvarez

5:30 PM (Indoor)

1 x 2 @ 120 lbs

14

Carolina
Lucchese

12:00 PM (Indoor)

1 x 2 @ 75 lbs

Female Clients

1

Helene
Desjardins

4:00 PM (Indoor)

1 x 2 @ 165 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 2 @ 125 lbs

2

Marissa
Papazian

9:00 AM (Virtual)

1 x 2 @ 125 lbs

2

Prika
Silva

5:00 AM (Indoor)

1 x 2 @ 125 lbs

3

Gina
Richard

5:00 AM (Indoor)

1 x 2 @ 120 lbs

4

Hanah
Conlan

6:00 AM (Indoor)

1 x 2 @ 105 lbs

5

Maria
Maynard

5:00 AM (Indoor)

1 x 2 @ 100 lbs

5

Simony
Cardoso

4:00 PM (Indoor)

1 x 2 @ 100 lbs

6

Briana
DeWolfe

12:00 PM (Indoor)

1 x 2 @ 85 lbs

6

Danielle
Fontaine

7:00 AM (Indoor)

1 x 2 @ 85 lbs

7

Heather
Schmidt

5:00 AM (Indoor)

1 x 2 @ 80 lbs

7

Jennifer
Houghtaling

12:00 PM (Indoor)

1 x 2 @ 80 lbs

7

raquel
De Jesus

5:00 AM (Indoor)

1 x 2 @ 80 lbs

8

Emily
Oberlee

5:00 AM (Indoor)

1 x 2 @ 75 lbs

8

Jean
Hanks

9:00 AM (Virtual)

1 x 2 @ 75 lbs

8

Julia
Rissmiller

5:00 AM (Indoor)

1 x 2 @ 75 lbs

8

Rebecca
Welch

6:00 AM (Indoor)

1 x 2 @ 75 lbs

9

Lauren
Dubin

12:00 PM (Indoor)

1 x 2 @ 70 lbs

9

Private

9:00 AM (Indoor)

1 x 2 @ 70 lbs

10

Sana
Maqsood

9:00 AM (Indoor)

1 x 2 @ 60 lbs