Power Clean

WG WOD – WEDNESDAY 24.11.21 –HOLLEYMAN”

WARM UP

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

Into 2 Rounds, Not for Time:
300 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

“HOLLEYMAN”

RX

30 Rounds for Time:
5 Wall Balls #9/6
3 Handstand Push-ups
1 Power Clean #102.5/70

INTERMEDIATE

30 Rounds for Time:
5 Wall Balls #9/6
1 Handstand Push-up
1 Power Clean #85/55

BEGINNER

30 Rounds for Time:
5 Wall Balls #6/4
3 Push-ups
1 Power Clean #43/30

W WOW – WEDNESDAY – 01.09.21 – “CLEAN & JERK”

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:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING

“CLEAN & JERK ”

Every 3 min for 21 min:
1 Power Clean + Jerk
1 Squat Clean + Jerk
*Build in load
*Drop bar after first
jerk, quick reset

W WOD – MONDAY – 16.08.21 – “POWER CLEAN”

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:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

Power Clean
3-3-2-2-1-1-1
*Perform as singles
*Go every 2 minutes
*Build in load

WG WOD – MONDAY 08.03.21 – “ELIZABETH IS CLOSE ”

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:
5 BB Good Morning
5 BB Romanian Deadlift
5 walkout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
CLEAN WARM UP

CONDITIONING

“ELIZABETH IS CLOSE ”
For time:
21-15-9
Power Clean, #52/37.5 kg
Decline Close Grip Push Ups

GW WOD – WEDNESDAY 27.01.20 –”EASY TO SEE”

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 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean

CONDITIONING
“EASY TO SEE”

AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row

W WOD – WEDNESDAY – 20.02.21 – “POWER CLEAN”

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:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“POWER CLEAN”
Every 3′ Min.
3-3-3-2-1-1-1-1

GW WOD – TUESDAY 20.10.20 –”TOAST”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm Kettbell Goblet Squat (each side) (light/moderate)
5 Single Arm Kettbell Push Press (each side) (light/moderate)
10 hanging scap retraction
5 kip to swing

SKILLS & SPECIFIC WARM UP

Clean Warm Up; Then:
2 Rounds Not For Time
6-3
Toes to bar
Power Clean

CONDITIONING

“Toast“

2 Sets
21-15-9
Toes To Bar (30-20-10 Knee To Chest)
Power Clean #43/30

– rest 3:00 between sets –

GWM WOD – SATURDAY –02.10.20 “ENDEAVOUR”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
3 Sets
1:30 Bike/Row/Ski (switch machines for each round. Perform with increasing intensity each round) OR Jog each round
10 Back Squat empty barbell
10 Barbell RDL
10 push ups
10 Scap Retraction

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“ENDEAVOUR”

42-30-18
AB-Mat Sit Up
21-15-9
Back Squats #80% BW
60-40-20
Double Unders
-Rest 2:00-
18-12-9
Chest To Bar
9-6-3
Power Cleans #70% BW
60-40-20
Double Unders

Time Cap set 1: 12 minutes

Time Cap set 2: 12 minutes

GW WOD – THANKS GOD IT’S FRIDAY 28.08.20 – “JAM SESSION”

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups

CONDITIONING

“JAM SESSION”
AMRAP 12′
6 Power Clean #61/43
12 Box Jump
18 Wall Ball #9/6
24 Sit Ups

W WOD – THURSDAY 14.11.19 – “BAD BARBELL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow 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
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Press
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

set weight on bar for both exercise. If you fail, you are out.

CONDITIONING

“BAD BARBELL”

EMOM 14′
Odd 10 Power Clean #52/38
Even 10 Push Press #52/38