Thursday Workout: OTM Clean and Jerks, Kettlebell Work

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STRENGTH

OTM 8:

Power Clean + Jerk + Front Rack Lunge R + FR Lunge L

Notes: Can add weight each minute

WOD

Level 1

3 Rounds for Time of:

  • Russian KB Swing (35/20) x 20
  • KB Clean and Push Press (35/20) x 20 (10/side)
  • Goblet Squat (35/20) x 15

Level 2

3 Rounds for Time of:

  • Kettlebell Swing (53/35) x 20
  • KB Clean and Jerk x 20 (10/side)
  • Goblet Squat x 20

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ANNOUNCEMENTS

Nutritional Seminar – Healthy Eating Around the Holidays!

When: December 18, 530pm.  RSVP HERE!  The seminar will be one hour long and will include:

  • Clean Eating, the what, why and how
  • Carbohydrates, when to eat, what to eat, and how they effect our body
  • “Because I worked out” and your diet
  • Does a 15 min AMRAP = a large pizza, beer, and ice cream?
  • Q&A time

Claim Your Account on our new member management system, Front Desk!

Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule, sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed recently, too.  You can sign in using your phone number or a QR code (must request a QR code at the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

9 thoughts on “Thursday Workout: OTM Clean and Jerks, Kettlebell Work

  1. To 175

    9:36. 50# Db for kb c&j

    >

  2. OTM: 75, 85, 95, 105 (2 sets at each)
    WOD: 13:20 Rx (vs. 13:10 last time but with 26# C&Js)

  3. 95,95,105,105,115,115,125,135
    8:36 rx (2 min pr)

    1. oops…sorry Alex

  4. 95,95,105,105,115,115,125,135
    8:36 rx (2min pr)

  5. OTM up to 115#
    wod 9:18rx

  6. Up to 165
    WOD: 9:30ish

  7. 10:10 rx compared to 9:10 @ 26#.

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