Posts Tagged ‘power clean’

Warm up

Self Improvement 5 rounds:
EMOM perform AMRAP, then move on to the next:
Burpee Long Jump
Power Clean
Sandbag Push Up with Drag
OH Lunges

Conditioning
Run 5k for time

Warm up

Strength AMRAP/AHAP:
Press + Pull Ups
BB Curls
Dips

Stamina
2 x Power Cleans
Start small and add 5 pounds every set. Go until failure.

Conditioning 4 rounds for time:
12 x Suicide Sprints
15 x Thrusters
18 x Sandbag Half Moons

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Self Improvement 5 rounds:
EMOM perform AMRAP, then move on to the next:
Burpee Long Jump
Power Clean
Sandbag Push Up with Drag
OH Lunges

Conditioning
Run 5k for time

Warm up

Self Improvement 5 rounds:
Every minute perform AMRAP, then move on to the next exercise:
Burpee Long Jump
Power Clean
Sandbag Push Up w/ drag
OH Lunges

Conditioning
Run a 5k for time

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
3 x 10 RDL
5 x 2 One Leg Step Up

Murph Prep 13/35
10 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning
1) EMOM for 10 minutes:
3 x Power Clean

2) for time:
10 x Pull Ups
20 x KB Swings
30 x Box Jumps
40 x Push Ups
50 x Sit Ups
60 x Burpees

Warm up

Strength
5 x 5 Deadlift

Conditioning 15 min AMRAP:
1 x Curtis P (Power Clean, Left Lunge, Right Lunge, Push Press)
10 x Ring Dips
1 x Suicide Sprint

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up
10 minutes DB Step Ups

Sex Panther
1) 5 rounds:
5 x Power Clean
5 x GHD Sit Ups

2) 5 rounds:
5 x Clean & Jerk + OHS
5 x KB Snatch each hand

3) 4 rounds:
20 calories Row/Bike
5 x TGU each hand

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up 3 rounds:
Row 250m
5 x Power Clean

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 15 Leg Curl
3 x 20 Calf Raise

Purple Church EMOM for 10 min:
3 x Power Clean
3 x Push Press

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up
6 x 5 Power Cleans

Strength
5 x 5 Squats
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Recovery
Row 2000m

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm Up
1 mile 5 inch Hose Drag

Strength
1) Press AHAP/AMRAP

2) 5 rounds:
2 x Clean @ 90% 1RM
10 x GHD Back Extension
10 x Dips

3) 7 rounds:
6 x Heavy Bag Sumo Suplex
30m Sled Push
1 x Rope Climb or 10 x Pull Ups

4) 5 rounds:
1 x Mini Leg Blaster
(10 x BW Squat, 5 x Jumping Lunges, 5 x Lunges, 5 x Box Jumps)
5 x T2B

Cardio
Run 3 miles for time