Squat Clean

W WOD – HEAVY WEDNESDAY 10.05.23 – “POWER CLEAN”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls

SKILLS & SPECIFIC WARM UP
Clean Warm Up

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“POWER CLEAN”

Every 2.30 min for 8 rounds
5-5-3-3-2-1-1-1
Power Clean

WG WOD – THURSADAY 13.04.23 – “GAMMA RADIATION”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

MOBILITY & SKILLS WORK
Clean Warm Up – Chest To Bar

Take 10:00 to build up to a heavy set of 2 Squat Clean

CONDITIONING
“GAMMA RADIATION”

AMRAP 10
2-4-6-8-10-12….
Squat Cleans #61/43
1-2-3-4-5-6…..
Chest To Bar

W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Clean Warm Up

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“SQUAT CLEAN”

Every 2.30 min for 8 rounds
5-5-3-3-2-1-1-1
Squat Clean

WGM WOD -WEDNESDAY 18.01.23 – “REVERSE PATTERN”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 600 mt Bike Erg
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Double Under – Clean

In a 10 min, build up to a heavier 1-rep squat clean.

CONDITIONING
“REVERSE PATTERN”

AMRAP 16:
6 Front Squats #70% of 1RM Squat Clean
9 Wall Walk
15 Cal Ski Erg/Assault Bike

W WOD – THURSDAY 01.02.22 – “HEAVY DAY SQUAT CLEAN & JERK”

WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
:20 Alternate Samson Stretch
:20 partial wall-walk hold

1 set
:30 Alternate Samson Stretch
3 wall walks

1 set
:30 Alternate Samson Stretch
5 wall walks

SKILLS & SPECIFIC WARM UP
Squat Clean – Push Jerk

AMRAP 5

10 Min To build up Weight for first Rounds
2 Squat clean & Jerk

CONDITIONING

“HEAVY DAY SQUAT CLEAN & JERK”

every 2,30 min x 8 rounds
2 Squat Clean & Jerk

WG WOD – MONDAY 08.11.21 – “DO YOU REMEMBER 14.5?”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
Clean Warm Up -Build Workout Weight in 10 Minutes

CONDITIONING
“DO YOU REMEMBER 14.5?”

For Time:
15-12-9-6-3
Squat Clean #61/43
Facing the bar Burpees
Time Cap 15 minutes

W WOD – WEDNESDAY 27.10.21 – “DEADLIFT”

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
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
Deadlift

CONDITIONING

“DEADLIFT”

Every 3 mins for 21
mins:
Deadlift
1-3-5-10-5-3-1

W WOD – THANKS GOD IT’S FRIDAY 08.10.21 – “SQUAT CLEAN”

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

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Clean

CONDITIONING

“SQUAT CLEAN”

Every 3 mins for 21
mins:
2 Squat Clean
*Perform as singles
*Build in load

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 28.06.21 – “ SQUAT CLEAN” –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP
Clean – Squat Clean

CONDITIONING

Every 2 min for 10 min
3 Squat Clean, pick load
*Perform as unbroken,
touch-n-go sets