Posts tagged with ‘hang power clean’

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    EMOM 12:
    3 clean deadlifts
    2 hang power clean
    1 hang clean

    No resetting between lifts. Same load across

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    Russian swing, 32/24
    Box jump over, 24/20

    LEVEL 2

    A: BARBELL CONDITIONING

    EMOM 12:
    1 set of the complex:
    1 clean deadlift
    1 hang clean
    1 power clean
    1 front squat

    No resetting. Increase load each round.

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    KB snatch, 24/16
    Lateral box jump over, 24/20″

    *Switch hands as often as you want to on the snatch

  • WOD Blog | Workout of the day

    TUESDAY 28-08-2018

    - by Admin

    HAPPY BIRTHDAY TO TARYN T-BONE JANSE VAN RENSBURG!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power clean
    Build to a heavy 3 (not max)

    B. CONDITIONING

    5 rounds for time:
    20 reverse lunges per leg
    10 hang power cleans, 52/35

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang power clean
    Build to a heavy 3 (not max)

    B. CONDITIONING

    5 rounds for time:
    20 alt. pistols
    10 hang power cleans, 102/61kg

  • WOD Blog | Workout of the day

    WEDNESDAY 15-08-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 5:
    5 hang power clean

    B. CONDITIONING

    In 2 minutes:
    21 KB swings, 24/16
    Max rep air squats

    Rest 1 minute and repeat for a total of 7 rounds.

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 30 sec for 5 minutes:
    2 power cleans @ 80-85%

    B. CONDITIONING

    In 2 minutes:
    21 KB swings, 24/16
    Max rep air squats

    Rest 1 minute and repeat for a total of 7 rounds.

    How virtuous are your air squats in a metcon and when fatigued?

  • WOD Blog | Workout of the day

    TUESDAY 19-06-2018

    - by Admin

    HAPPY BIRTHDAY TO BRUNO CORREIA AND GARETH GROTTIS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power clean
    5 x 5, ascending

    B. CONDITIONING

    21-15-9 reps for time of:
    American swings
    Push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 seconds x 5:
    5 Hang clean, 75-80% across

    B. CONDITIONING

    21-15-9 reps for time of:
    Dbl KB (power) clean, 24/16
    Ring dips