Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1

  • WOD Blog | Workout of the day

    TUESDAY 08-05-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    3 deadlifts + 2 hang power clean + 1 power clean

    B. CONDITIONING

    AMRAP 10:
    5 burpees
    10 DB hang power cleans, 15/10

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    3 power cleans, 85-90%

    B. CONDITIONING

    100 x 25/15kg DB power cleans for time:
    Do 5 burpees on the minute, starting at 1:00

  • WOD Blog | Workout of the day

    SATURDAY 28-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 x 3, 75%

    B. CLEAN + JERK

    5 x (3+1), 75%

    C. POSITION & STRENGTH

    Clean lift-off
    3 x 3, 110%

    GI JOZI

    IN TEAMS OF 3

    Buy in: 1500m Row Buy in

    -then 15min Amrap

    Buddy A. 200m Run Pace setter
    Buddy B. Toes To bar/Leg Raises
    Buddy C. Weight front rack Lunges KBs/DBs

    Cash out: 600 Double unders /1000 Single skips

  • WOD Blog | Workout of the day

    WEDNESDAY 25-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 clean deadlift + 2 hang power clean
    5 sets, ascending

    B. CONDITIONING

    For time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Single arm DB hang power clean, 20/15
    Burpee

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 rounds:
    3 cleans, 75-80% each set

    B. CONDITIONING

    In pairs, for time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Dbl KB (squat) clean, 24/16
    Burpee

    “I clean, you clean, I burpee, you burpee”

  • WOD Blog | Workout of the day

    SATURDAY 24-03-2018

    - by Admin

    HAPPY BIRTHDAY TO MANNY BOYA!

    BARBELL CLUB

    SNATCH

    1. Heavy single in 12 minutes
    2. 3 x 1 at 80% HS

    CLEAN & JERK

    1. Heavy single in 12 minutes
    2. 3 x 1 at 80% HS

    Remember, it’s only a HS if it looks
    good 😉

    This will be the last week of the HS.
    Next week we go back to a complex and the following week is testing.

    GI JOZI

    Teams of 4 – AMRAP 30 minutes

    Plank hold – 30 seconds
    Plate G2O x 15 reps
    Sled Push 60m

    Everyone starts at a different station