Posts tagged with ‘power clean’

  • WOD Blog | Workout of the day

    FRIDAY 07-06-2019

    - by Sean Thompson

    LEVEL 1

    STRENGTH

    POWER CLEAN + FRONT SQUAT

    5 x 3, ascending load

    LEVEL 2

    CLEAN

    Build to a heavy TnG triple in 15 minutes

    CONDITIONING

    LEVEL 1

    ELIZABURPEE

    21-15-9 reps for time of:
    Front squats
    Lateral bar burpees

    LEVEL 2

    ELIZABETH

    21-15-9 reps for time of:
    Squat cleans, 61/43
    Ring dips

  • WOD Blog | Workout of the day

    MONDAY 27-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO COURTNEY GUSH AND PHILLIP BOTHA FOR SUNDAY!

    STRENGTH

    UNILATERAL STRICT KB PRESS

    3 x max reps (5+)

    Non dominant arm to failure first, then
    repeat the same amount of reps on the
    opposite side.

    A2: SUPINE BENT OVER ROW

    3 x 15, all AHAFP

    CONDITIONING

    LEVEL 1

    Alt. EMOM 15:
    1: 75 singles
    2: 12 Dbl DB push press
    3: 12 heavy Russian swings

    LEVEL 2

    Alt. EMOM 15:
    1: 75 DU
    2: 12 HSPU
    3: 5 power cleans, 85/60

  • WOD Blog | Workout of the day

    MONDAY 10-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power clean
    5 x 3
    Pause for 2 sec at 2 inches above knee

    B. CONDITIONING

    AMRAP 10:
    6 hang power clean
    12 reverse lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    AMRAP 10:
    10 power clean, 52/35
    10 front rack reverse lunges, 52/35

  • WOD Blog | Workout of the day

    MONDAY 30-07-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 12:
    1 power clean + 2 push jerks
    *Start with an empty barbell and build
    to as heavy as form permits

    B. CONDITIONING

    3 rounds for time:
    12 DB power cleans (20/10)
    100 lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 seconds x 8:
    (3 power clean + 3 push jerk)
    *Start at 60% 1RM power clean & build every set

    B. CONDITIONING

    3 rounds for time:
    12 DB power cleans (25/15)
    100 lunges

  • 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