Clean Complex

W WOD – MONDAY 07.12.20 – “HEAVY CLEAN”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:

CLEAN
Every 90 Sec
5-5-3-2-1-1-1*

*compare to 14.02.19

GW WOD – THANKS GOD IT’S FRIDAY 31.01.20 – “RACK CITY”

MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Jerk

STRENGHT
Clean and Jerk Complex

In 10 minutes, build Your Heavy 3 Reps of:
Clean and Jerk

CONDITIONING
“Rack City”

For Time:
10 Power Cleans #70/48
50 Air Squats
10 Front Squats #70/48
50 Air Squats
10 Push Jerks 70/48
50 Air Squats

WM WOD -THANKS GOD IT’S FRIDAY 09.08.19 – “WANT OF COMPLEX”

MOBILITY & WARM UP

Couch Stretch: 2 Minute Each Side

Pigeon Stretch: 2 Minutes Each Side

400 Meter Run / 500 mt Row

4 Rounds
5 Russian Baby Makers
10 Warrior Squats
5 Inchworms

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm up

15 Double Unders
10 Calorie Row
2 Power Cleans
2 Hang Squat Cleans
2 Squat Cleans

CONDITIONING

“WANT OF COMPLEX”

AMRAP 15:
1 Power Cleans
1 Hang Squat Cleans
1 Squat Cleans
1 Front Squats
1 Push Jerk
50 Double Unders
25/18 Cal Row

RX #61/43

MGW WOD – TUESDAY 12.03.18 – “HERO CLUB”

MOBILITY & WARM UP

EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Snatch Grip Deadlifts, 5 Hang Muscle Snatches
Station 5 – 10 AbMat Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – 2 Round, increase pace as we feel out the combination:
25 Double Unders
10 Push Ups
3 Power Clean

CONDITIONING
“HERO CLUB”

AMRAP 18′
75 Double-Unders 50 50 Push-ups 25 Deadlift #1.2 BW

MWG WOD -TUESDAY 19.02.19 – WAITING OPEN

MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats

SKILLS & SPECIFIC WARM UP Front Squat –
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean 1 Rounds 30 sec Row, 5 Front Squats #40%, 6 Facing The Bar Burpees, 10 SIt Ups 1 Rounds 150mt Row, 3 Front Squats #70%, 5 Facing The Bar Burpees, 10 AB-Mat Sit Ups

CONDITIONING
“WAITING OPEN”

5 Rounds For Time 250 mt Row
20 AB-Mat Sit Ups
15 Facing The Bar Burpees 10 Front Squats #60/40

WMG WOD – WEDNESDAY 13.02.19 – DOUBLE STEP

MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats

2 Rounds:
30 sec Jump Rope
30 sec Empty Barbell OHS Hold (bottom)

SKILLS & SPECIFIC WARM UP
2 Rounds
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean

2 Round, walk through pace:
3 Power Clean (moderate load, but under workout weight)
10 Cal Row
1 Handstand Push Ups
10 Double-Unders

CONDITIONING
In A continuos Runnig Clock For 15 Minutes
Find in a 7 MInutes 5 RM of Squat Clean,
Then Untill End Of Time, AMRAP
5 Squat Clean, 25 Cal Row
5 Handstand Push Ups, 25 Double Unders

WMG WOD – TUESDAY 05.02.19 – “GOODBYE LEGS”

MOBILITY & WARM UP 3 Rounds:
20/15 Bike
30sec Alternating Samson Stretches
1 Round of Strict Cindy
30sec Spidermans & Reach
3 Reps of the “Clean Barbell Warmup” :3 Deadlifts – 3 Hang Muscle Cleans – 3 Strict Press – 3 Good Mornings – 3 Front Squats – 3 Hang Squat Cleans

SKILLS & SPECIFIC WARM UP Push Press – Push Jerk – Spit Jerk
Starting with a successive build on the clean complex for 5 minutes, then 2 rounds of:
3 Front Squats
5 Lateral Burpees
10/7 Calorie Row

CONDITIONING “Goodbye Legs” In a 15:00 Time Cap: 2 Rounds:
15 Front Squats #62/41
21 Lateral Burpees
30/21 Cal Row Time Remaining in the 15:00 Cap:
Build to a 1RM of Clean Complex
1 Power Clean
1 Hang Power Clean
1 Jerk

W WOD 180917

WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 V-Ups
10 Ring Rows
6 Power Cleans ( Empty Bar )
6 Thrusters
200 mt Run / 250 Row

MOBILITY & SKILLS
Hips – Shoulder – Clean Warm Up – Press ( Jerk – Split )

CONDITIONING
“BIG CLEAN COMPLEX”
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Try to increase weight after each set. All cleans must be full/squat cleans

ACCESSORY WORK
EMOM 8′
21/15 Cal Row
5/10 Bar Muscle Ups/ Chest to Bar

Lucas Parker, Canada West

WMG WOD 140617 “Happy Birthday Damiano”

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Clean Warm up

CONDITIONING
“Happy Birthday Damiano”
Three AMRAPs in 26 minutes
AMRAP in 8 minutes
6 Hang Squat Clean #60/40
46 Double Unders
14 Bar-Facing Burpees
Rest 1 minutes
Then, AMRAP in 8 minutes
6 Power Cleans #60/40
46 Cal Row
14 Pull-Ups
Rest 1 minutes
Then, AMRAP in 8 minutes
6 Push Press #60/40
46 Double Unders
14 Box Jump-Overs #60/50