Tagged as: SQUAT CLEAN

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Hero WOD Lyon 18.1.20 (GW)

PRO/R00KIES: 5 Rounds for Time
7 Squat Cleans RX 70 kg
7 Shoulder to OH RX 70 kg
7 Burpee Chest to Bar Pull Ups
2 minutes Rest between rounds

ENDURANCE WOD: Every 3 min for 36 min. A. 15 Burpees + 200 m Run. B 15 Slam Ball Throws + 15 Cal Assault, C. 15 Box Jumps + 250 m Row.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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TeamWOD 13.1.20 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP I go you go – 3 Squat Clean RX 70 kg, 5 Burpees Every 4 Rounds Completed 400 m Run.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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WOD 4.1.20 (GWM)

PRO/R00KIES: For time 5-10-15-10-5 Squat Clean RX 60 kg, Ring Dips 15 min Cap. Cash out 1000/800 m Run.

ENDURANCE WOD: 4 Rounds of – 2 min MAX Speed Fit, 2 min Max Ski Erg, 2 min Max Assault, 3 min REST.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD 26.9.19 (GWM)

PRO/R00KIES: 12 min EMOM ODD 5 Squat Clean RX 60 kg, EVEN 10 Ring Dips. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

MASTER CLASS: 12 min EMOM ODD 5 Squat Clean RX 70 kg, EVEN 5 Ring Muscle Up. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 7.9.19 (MGW)

personal programming

PRO/R00KIES: 5 Rounds for time 3 Rope Climbs, or 9 Strict Chin Ups, 8 Squat Clean RX 70 kg, 400 m Run.

ENDURANCE WOD: 3 Rounds of: 2 min ONN 2 min OFF. A. Assault Bike, B. Row, C. Burpee Tyre Flips.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 8.7.19 (MGW)

PRO/ROOKIES: 24 min EMOM 1st MAX Cal Ski Erg, 2nd REST, 3rd Max reps Squat Clean RX 60 kg, 4th REST, 5th 200 m Run, 6th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 15.6.19 (GW)

PRO/R00KIES: 10 Rounds for time 3 Squat Clean RX 60 kg, 6/5 Burpees, 9/7 Pull Ups

ENDURANCE:
4 min Max ROW, 1 min REST, 4 min Max Assault, 1 min REST, 4 min Max Ski Erg, 1 min REST,
3 min Max ROW, 1 min REST, 3 min Max Assault, 1 min REST, 3 min Max Ski Erg, 1 min REST,
2 min Max ROW, 1 min REST, 2 min Max Assault, 1 min REST, 2 min Max Ski Erg, 1 min

REST,
HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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Benchmark 1.6.19 (GWM)

PRO/R00KIES: Elizabeth 21-15-9 Squat Clean RX 60 kg, Ring Dips. 10 min Cap, 3 min Personal REST then 200 DU for time cap 4 min.

ENDURANCE WOD: 3 Rounds of – 2 min MAX Row, 2 Min max Assault, 2 min Max Ski Erg, 500 m Run 3 min Cap, 2 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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Team WOD 6.5.19 (MW)

PRO/ROOKIES: 20 min I GO YOU GO, 5 Squat Clean, 5 Front Squat, 8 Shoulder to OH RX 60 kg. Every 2 Completed rounds 400 m Run together.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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Benchmarks Saturday 9.3.19 (GW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100/70 kg, Hand Stand Push Ups 8 min Cap. 3 min Personal REST then Elizabeth 21-15-9 Squat Clean RX 60/40 kg, Ring Dips 10 min Cap.

ENDURANCE WOD: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 800/600 m Ski Erg, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 min Cap.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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