Tagged as: POWER CLEAN

BenchMark ”THE CHIEF” Saturday 23.2.19 (WGM)

PRO/ROOKIES: Five 3 min AMRAPs with 1 min Rest between each AMRAP: 3 Power Cleans 60/40 kg, 6/4 Push-Ups, 9/7 Air Squats.

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

ENDURANCE WOD: 4 min Max Cal Assault, 2 min REST, 4 min Max Cal Row, 2 min REST, 4 min Cap 800 m Run, 2 min REST, 2 min Max Cal Assault, 1 min REST, 2 min Max Cal Row, 1 min REST, 2 min Cap 400 m Run

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 5.2.19 (MGW)

PRO/ROOKIES: For time – 21 Hang Power Clean RX 50 kg, 21 Pull Ups, 15 Power Clean 70 kg, 15 Chest to Bar, 9 Clean RX 90 kg, 9 Bar Muscle up. Cash out 800 m Run.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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WOD 15.1.18 (MGW)

PRO/ROOKIES: 800 m Run, 21 Power Clean RX 60 kg, 21 Pull Ups, 400 m Run 15 Power Clean, 15 Chest to Bar, 200 m Run, 9 Bar Muscle UP/Chest to Bar.

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)

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WOD 23.11.18 (MGW)

PRO/ROOKIES: For time 1000/800 m Run, 9 Power Clean RX 60 kg, 21 Ring dips, 600/400 m Run 15 Power Clean, 15 Ring Dips, 400/200 m Run 21 Power Clean, 9 Ring Dips.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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WOD 13.11.18 (WMG)

PRO/ROOKIES: For time 800/600 m Run 21 Power Clean RX 60 kg, 21 Chest to Bar/Pull Ups, 200 m Run, 15 Power Clean RX 60 kg, 15 Chest to Bar/Pull Ups, 200 m Run, 9 Power Clean RX 60 kg, 9 Chest to Bar/Pull Ups, 800/600 m Run

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 6.11.18 (GW)

PRO/ROOKIES: 8 min EMOM ODD 10 Power clean, EVEN 20/15 Sit Ups, 2 min REST, 8 min EMOM ODD 10 Shoulder to OH, 12/10 Box Jumps.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 2.10.18 (WG)

PRO/ROOKIES: For time – 7 Power Clean, 7 Hang Power Clean, 7 Front Squat RX 60 kg, 21 Pull Ups, 5 Power Clean, 5 Hang Power Clean, 5 Front Squat, 15 Chest to Bar/Pull Ups RX 70 kg, 3 Power Clean, 3 Hang Power Clean 3 Front Squat RX 80 kg, 9 Bar Muscle Up/Chest to Bar

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 17.9.18 (W)

PRO/ROOKIES: 20 min EMOM 1st min 4 Power Clean, 3 Hang Power Clean RX 60 kg, 2nd min 15/10 Wall Ball Shots

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 11.9.18 (MWG)

PRO/ROOKIES: 20 min EMOM 1st min 7 Power Clean RX 70 kg, 2nd 20/15 Hand Release Push Ups, 3rd 20/15 Sit Ups, 4th 45 sec Max ROW Cal, 5th REST

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 7.8.18 (MWG)

PRO/ROOKIES: For time 50/35 Sit Ups, 21-15-9 Power Clean RX 60 kg, Hand Release Push Ups, 1000 m Run.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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