MGW WOD – THURSDAY 12.05.22 – “LIFT MOVE WORK” MGW WOD – THURSDAY 12.05.22 – “LIFT MOVE WORK”
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

Clean

Home / Posts Tagged "Clean"

Tag: Clean

MGW WOD – THURSDAY 12.05.22 – “LIFT MOVE WORK”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
CLEAN – MUSCLE UP

5′ MIN. SEARCH WEIGHT FOR CLEAN

CONDITIONING
“LIFT MOVE WORK”

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean

Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups

Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Read More
WGM WOD -THANKS GOD IT’S FRIDAY 25.06.21 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

Read More
WM WOD – THURSDAY 18.02.21 – “HEAVY PUMP”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Plank Scap Retractions
10 Warrior Squat
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
CLEAN
10′ Min. for your heavy load Complex (1PC+2FS)

CONDITIONING
“HEAVY PUMP”

5 rounds, each for time:
1 Power Clean, pick load
2 Fronts Squats, pick load
40 Double Unders
*Rest 2 mins between
each round

Read More
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

Read More
W WOD – THANKS GOD IT’S FRIDAY 14.02.19 – HEAVY CLEAN

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 12 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:
CONDITIONING
CLEAN
Every 90 Sec
5-5-3-2-1-1-1*

*compare to 02.05.19

Read More
WMG WOW – SATURDAY 07.12.19 – TRAIN WITH A COACH “IS HOT OR HEAVY?”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP

10 Minutes For Quality:

12 AbMat Sit-ups
9 Calorie Bike
6 Push-ups
3 Strict Pull-ups

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

Snatch – Clean

CONDITIONING

“Is Hot or Heavy?”

5 Rounds For Time (25 Minute Cap):
6 Power Snatches
9 Power Cleans
12 Facing The Bar Burpees
15/12 Calorie Row

Kilos:
1st round #35/25
2nd ” #43/30
3rd ” #52/38
4th ” #57/41
5th ” #61/43

Read More
GW – THANKS GOD IT’S FRIDAY 29.11.19 “ADD REP TO TABLE”

MOBILITY & WARM UP

6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts 
5 Scap Retractions 
5 Strict Pull-Ups

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

MOBILITY & SKILLS

Clean Warm Up – Push Jerk

CONDITIONING

“ADD REP TO TABLE”

Every Minute On The Minute For Max Rounds
1 Push-Ups Hand Release
1 Clean & Jerk #60/45
Add 2 rep every minute there after and continue until failure

Read More
GW WOD – WEDNESDAY 21.08.19 “THE USUAL PATTERN”

MOBILITY & WARM UP

6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts 
5 Scap Retractions 
5 Strict Pull-Ups

This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up

Round 1:
5 Power Clean
5 Burpees
5 Squat Clean

Round 2:
5 Clean
5 Facing The Bar Burpees
2 Clean
2 Facing The Bar Burpees

CONDITIONING

“THE USUAL PATTERN”

For Time:
21-18-15-12-9-6-3
Clean #43/30
Facing The Bar Burpees


Read More
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



Read More
WGM WOD – WEDNESDAY 03.07.19 – “ You don’t think about it”

MOBILITY & WARM UP 


Alternating OTM x 12 (3 Rounds):
Odd – :50s Row or Bike
Even – Primer movement (see below)
Round #1 – 20 Banded Good Mornings
Round #2 – 16 Hollow Rocks
Round #3 – 12 Spider-Man & Reach (6/side)
Round #4 – Barbell Warmup(2s at top)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Muscle Clean
5 PowerClean

SKILLS & SPECIFIC WARM UP
Clean- Squat therapy

Conditioning

“You don’t think about it”
TIME CAP 20′
10 Rounds:
250 mt row
3 Power Cleans 60/45
6 Pushups
9 Air Squats

Read More

Articoli recenti

  • DAY OFF!!! – SUNDAY 29.05.22 – QUOTES OF THE WEEK
  • MGW WOD – SATURDAY MEMORIAL DAY TEAM WOD 28.05.22 “DORIE”
  • MG WOD -THANKS GOD IT’S FRIDAY 27.05.22 – “FRESHER”
  • GW WOD – THURSDAY 26.05.22 – “NATE”
  • G WOD – WEDNESDAY 25.05.22 – ”MONTE ZUMA”

Commenti recenti

    Archivi

    • Maggio 2022
    • Aprile 2022
    • Marzo 2022
    • Febbraio 2022
    • Gennaio 2022
    • Dicembre 2021
    • Novembre 2021
    • Ottobre 2021
    • Settembre 2021
    • Agosto 2021
    • Luglio 2021
    • Giugno 2021
    • Maggio 2021
    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • QUOTES OF THE WEEK
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 »


    Powered by BrainTech Innovations