Posts Tagged ‘power clean’

Warm up

Strength EMOM
Odds: Bench Press @ 70%
Evens: Deadlift @ 60%

Conditioning for time:
5 x Power Cleans
45 x Push Ups
4 x 10m Suicide Sprints
10 x Power Cleans
30 x Push Ups
4 x 10m Suicide Sprints
15 x Power Cleans
15 x Push Ups
4 x 10m Suicide Sprints

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:
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

A Little Bit of Everything 10 Р1
Power Clean @ 75% BW
Bench Press @ BW
Squat @ 1.25% BW
Run 400m

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 AHAP/AMRAP
Squat
Leg Press
Leg Curl
Calf Raise

Stamina 6 rounds un-timed:
10 x Power Cleans
10 x Ring Dips

Conditioning 5 rounds for time:
Run 400m
10 x Box Jumps

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:
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

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
3 x 3 Press + Pull UPs
3 x 10 BB Curls
3 x 10 Dips

Stamina
Build up to 1RM Power Clean

Conditioning
Run 2 miles
Rest 6 min
Run 2 miles

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:
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 12 min EMOM:
Odds: 3 x Squat @ 85%
Evens: 2 x Bench Press @ 90%

Conditioning 5 rounds for time:
6 x Power Cleans
9 x Pull Ups
12 x Burpees

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
Find 3RM Front Squat
Perform AMRAP @ 85% of 3RM

5 x 2 Power Clean

Conditioning 20-15-10 for time:
Thrusters
T2B

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