power cleans

Monday, April 16, 2018

Strength: Push Jerk
Every Minute on The Minute for 10 Minutes
Set 1 to 3 – 5 Reps @ 50% of 1RM
Set 4 to 6 – 4 Reps @ 60% of 1RM
Set 7 to 9 – 2 Reps @ 70% of 1RM
Set 10 – 1 Rep @ 75% of 1RM

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
90 Double-Unders (100 Singles)
70 Calorie Row or 140 Cal Bike Erg
50 Burpees Over Bar
30 Power Cleans (RX+ 135,95) (RX 115,85)

Monday, April 9, 2018

Strength: Every Minute On The Minute for 10 Minutes for 10 Minutes:
Clean Deadlift with Shrug + Hang Squat Clean + Front Squat + Push Jerk (Light, Focus on Form)

Workout: As Many Rounds and Reps as Possible in 5:00 of
Max Burpee Box Jump Overs (24″,20″)
Rest 3:00
As Many Rounds and Reps as Possible in 4:00 of
Max 10 Meter Shuttles
(every 10 meters counts as 1 repetition)
Rest 2:00
As Many Rounds and Reps as Possible in 3:00 of
Max Power Cleans (155,105)
Rest 1:30
Part 4 As Many Rounds and Reps as Possible in 2:00 of
Wallballs (20,14)
Rest 1:00
As Many Rounds and Reps as Possible in 1:00 of
Pull-Ups

Thursday, April 5, 2018

Skill: 6 Sets
:30 of Overhead Plate Hold (45,25)
:30 of Double Unders
:30 Rest

Workout: As Many Rounds and Reps as Possible in 20 Minutes of:
Buy In: 40 Unbroken Med Ball Cleans (20,14)
Then in Remaining Time AMRAP of
1000 Meter Bike Erg (D4)
10 Burpee Box Jumps (24,20)
10 Power Cleans RX+(155,105) (135/95)

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