power cleans

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Thursday, November 23, 2017

Workout: “Thanksgiving Sampler”
1-mile Run
Then
50-40-30-20-10
Double Unders
Abmat Sit-ups
*4 Rounds of the “Chief” in between sets
Then
1-mile Run
Then
4 Rounds:
500 Meter Row or 40/32 Calorie Airdyne
25 Wallball Shots (20,14)
*Chief = 3 Power Cleans (135/95) + 6 Push-ups
**Vest is optional

Wednesday, October 25, 2017

Workout: Every 8 Minutes for 4 Rounds of:
20 Slam Balls (20,10)
12 Power Cleans (135,95)
(20,16) Calories Airdyne
10 Squat Cleans (135,95)
(10,8) Calorie Airdyne (Arms ONLY)
8 Bar Facing Burpees

Accessory: Alternating Tabata of:
Plank Jacks
Hollow Rocks
Then
Accumulate 50 Ab mat Sit ups or GHD Sit ups

Friday, October 6, 2017

Workout: 12-9-6 reps for time of:
Power Cleans (95,65)
Pull ups

2 minute Rest

9-6-3 reps for time of:
Power Cleans (135,95)
Chest to Bar

2 minute Rest

6-4-2 reps for time of:
Power Cleans (185,135)
Bar Muscle ups

Accessory: Accumulate 50 GHD Sit ups or 50 Ab mat Sit ups

Tuesday, September 19, 2017

Strength: Deadlift:
Set 1-510 reps @ 50% of 6RM
Set 2-6 reps @ 75% of 6RM
Set 3-Max Reps of 6RM
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 5 Rounds for time of:
6 Power Cleans (155,115)
9 Chest to Bar Pull-ups
12 Goblet Squat Jumps (35,26)

Accessory: 3 Rounds of :30
Thoracic Med Ball Stretch
Rest as needed between sets
Accumulate 50 Hollow Rocks and 50 Supermans

Monday, September 4, 2017

Workout: ‘Hotshots 19’
6 Rounds for time of:
30 Air Squats
19 Power Cleans (135,95)
7 Strict Pull-ups
400 m Run

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

IN MEMORY OF

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23

 

Saturday, August 26, 2017

Workout: Teams of 3
18 Rope Climbs
2 minute Rest
15 Rope Climbs
1:30 minute Rest
12 Rope Climbs
1 minute Rest
9 Rope Climbs
:30 Rest
6 Rope Climbs
Then
40 Worm Squats (Heavy Bag)
100 Power Cleans (115,80)
30 Worm Squats
75 Power Cleans (135,95)
20 Worm Squats
50 Power Cleans (155,105)
400 Meter Run w/ Worm
25 Power Cleans (185,135)