WG WOD – MONDAY 08.03.21 – “ELIZABETH IS CLOSE ” WG WOD – MONDAY 08.03.21 – “ELIZABETH IS CLOSE ”
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Power Clean

Home / Posts Tagged "Power Clean"

Tag: Power Clean

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

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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

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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

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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 –

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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

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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

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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

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MGW WOD – WEDNESDAY 25.09.19 “POWER HERO”

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 Deadlifts, 5 Hang Clean High Pull
Station 5 – 10 Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
25 Double Unders
7 Toes To Bar
3 Power Clean & Jerk

CONDITIONING 
“POWER HERO ”

AMRAP 15′
200 mt Run
10 Toes To Bar
10 Power Clean & Jerk #50/35

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WMG WOD – MONDAY 16.09.19 – “BIG CHIEF TABATA”

MOBILITY & WARM UP

3 Rounds:

250 Meter Row
15 AbMat Sit-ups 
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings 
10 Kettlebell Strict Press (5 Each Side)

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

Sumo Deadlift High Pull

CONDITIONING

“BIG CHIEF TABATA”

Four Tabata in 16 minutes
Sumo Deadlift High Pull #43/30
Cal Row
Push Ups
Power Clean #43/30

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W WOD – MONDAY 22.07.19 – “MACHO MAN”

MOBILITY & WARM UP

2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats 
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)

CONDITIONING

“MACHO MAN”
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk

Rx: Barbell #70% BW

Read More

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