hang power clean

Friday 8.28.2015

Strength
2RM Front Squat

Conditioning

For Time:

50/40 Cal Row
30 Deadlift 135/95
20 Hang Power Clean 135/95
10 Thrusters 135/95

Finisher
100 Russian Twist

Competition

3 Rounds
10 Thrusters 45/35
5 Rope Climbs

Beginner

Strength
5 x 5 Fronts Squat

Conditioning

For Time:

30/20 Cal Row
30 Med Ball Deadlift
30 Med Ball Clean
30 Med Ball Thrusters

Finisher
100 Russian Twist

Monday 7.13.2015

STRENGTH

10 x 3 Strict Press @60%

CONDITIONING

8 min AMRAP:
12 Deadlifts 155/115
6 Hang Power Cleans 155/115

Finisher:
3 x 10 Bradford Press
3 x ME Barbell Roll Out

COMPETITION

3 Rounds:10 CTB Pull-Ups15 Ring Dips

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

Thursday 6.18.2015

wodSTRENGTH10 min EMOM:  Hang Power Clean + Clean @65%

CONDITIONING 5 Rounds: 1 Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press from the back) then 15 Sit-Up 15 Wall Ball 20/14 *Rest as needed. Increase Bear Complex weight each round.

Thursday 6.4.2015

wodSTRENGTH10 min EMOM: Hang Power Clean + Hang Power Clean + Front Squat @ 80%

CONDITIONING 4 Rounds: 25 Russian KB Swing 53/35 50 Double Unders

Tuesday 5.19.2015

wodSTRENGTH15 min to find Heavy Hang Clean Pull + Hang Clean Pull + Hang Clean

CONDITIONING 5 min AMRAP: 5 Hang Power Clean 155/115 5 Shoulder to Overhead 155/115

Finisher 150 Hollow Rocks

COMPETITION 15 Muscle Up for time

Tuesday 5.5.2015

wodSTRENGTHFind Heavy Hang Power Clean + Front Squat

CONDITIONING 5 Rounds: 6 Hang Power Clean 155/115 200m Run

Finisher 3 x 1 min Deadbugs

COMPETITION 6 x 2 Hang Clean Pull (110%)

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Tuesday 1.13.2015

wodSTRENGTH15 min to find Heavy Clean + Hang Clean

CONDITIONING 8 min AMRAP: 9 Burpees 6 Deadlifts 3 Hang Power Clean 155/105

Finisher 3 x 15 GHD Sit Ups

COMPETITION 10 min Bar MU Work 10 min Handstand Walk Work

Tuesday 12.30.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 15 min to find Heavy Clean and Jerk (any style)

CONDITIONING 5 Clean and Jerks 50 Double Unders 4 Clean and Jerks 40 Double Unders 3 Clean and Jerks 30 Double Unders 2 Clean and Jerks 20 Double Unders 1 Clean and Jerks 10 Double Unders

Use 70% of Clean and Jerk in Strength portion

Wednesday 12.24.2014

wod ONE CLASS AT 10AM

CONDITIONING 12 Day of Christmas

1 60m Shuttle 2 T2B 3 Pull-Ups 4 Back Squats 95/65 5 Push Press 95/65 6 Hang Power Clean 95/65 7 Deadlifts 95/65 8 KettleBell Swings 53/35 9 KettleBell High Pull 53/35 10 Sit Ups 11 Push Ups 12 Burpees

 

Tuesday 12.16.2014

wodSTRENGTH15 min to find 1 RM OHS

CONDITIONING For Reps on a Running Clock: 0-3 Hang Power Snatch @60% *1 min rest 4-7 Hang Power Clean *3 min rest 10-13 Power Snatch *1 min rest 14-17 Power Clean

Finisher 3 sets 90 sec rotating plank 30 sec middle, 30 sec side, 30 sec side *rest as needed

COMPETITION 8x3 Snatch Grip Deadlift

Saturday 9.27.2014

wod CONDITIONING “DT” 5 Rounds for Time: 12 Deadlifts 155/115 9 Hang Power Clean 155/115 6 Shoulder to Overhead 155/115

Tuesday 8.12.2014

wodSTRENGTH15 min to find heavy Hang Power Clean + Hang Clean (just below the knee) 

CONDITIONING 3 Rounds of: 3 min AMRAP: 3 Hang Power Clean 135/95 6 Box Jump 24/20 *2 min rest between rounds*

Finisher 3 x 20 Banded Abs