Squat Clean

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

GW WOD – WEDNESDAY 10.02.21 –”LEGGLER”

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 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – CLEAN

CONDITIONING
“LEGGLER”

AMRAP 15 Minutes:
3 Squat Cleans #60/40
15 Box Jumps #60/50

WM WOD – TUESDAY 14.12.20 – “JEAN GREY” –

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

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“JEAN GREY”

5 Rounds For Time′
10-8-6-4-2- Squat Clean
20-16-14-12-10 Cal Row

CLEAN
65%-70%-80%-85%-90% of 1RM
(07.12.20)

WM WOD – TUESDAY 13.10.20 – “NOT FOUND…”

MOBILITY & WARM UP

10 Minutes For Quality:

1 Minute Row
10 DB Swings (eye level)
15 Sit-ups
20 Air Squats

Then 2 Rounds

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

2 Rounds:
100 Meter Run
5 Calorie Row
3 Squat Clean #Moderate weight

CONDITIONING

“NOT FOUND…”

5 Rounds:
5 Squat Clean #61/43
15/12 Cal Row
200 mt Run

MGW WOW – WEDNESDAY 19.08.20 – “JUMP BY JUMP”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Clean Warm Up; then: 2 Rounds, Rest 1-2 min
200 mt Run + 3 Burpees Box Jump + 2 Squat Clean

CONDITIONING
“JUMP BY JUMP”
5 Rounds For Time
400 Meter Run
15 Burpees Box Jumps #60/50
9 Squat Clean #61/40