power clean

November 13, 2017
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Tuesday, 11/14

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Squats 3 Plank to Squat 12 Band Good Mornings Work Prep: 1×12 RDL+ 3 Hang Hi Pull+ 3 Hang Power Clean (bar only) 2×6 Deadlifts+ 2 Hang Hi Pulls+ 2 Power Cleans (from floor) +3 Kip swings (work up in weight […]
November 5, 2017
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Monday, 11/6

Warm Up 3 Rounds 5 Pause Squats 5 Squat to Bootstrappers 5 Dolphin Push Ups 5 Hanging Scap Retractions Work Prep: 1×3 Hang Hi Pull+ 3 Hang Power Cleans+3 Strict Press (bar only) 2×3 Hang Power Cleans+ 3 Push Press (working up)+3 Kip Swings 5 Rounds for time, working 1 […]
September 22, 2017
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Saturday, 9/23

Warm Up 3 Rounds 10 Pause Squats 10 Reverse Hand Spider Lunges 10 Jump Squats 10 Alt Dead Bugs 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean Prep (12 Min) 2x 2 Hang Hi Pulls+ 2 Hang Power Clean+ 4 Front squats 2x 1 […]
September 12, 2016
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Tuesday, 9/13/16

Warm-up 3 Rounds 12 Squats 6 Alt T Push Ups 12 Reverse Hand Spider Lunges 6 Hanging Scap Retractions Prep 1x 3 Hang Hi Pull +3 Hang Power Clean (bar only)+ 6 Step Ups 2×3 Hang Power Cleans+ 6 Step Ups+ 6 Kip swings (or more Hanging Scap Retractions if […]
January 30, 2013

BEAR BONES That title sort of sums up our entire operation at the moment. 6 bars, ~1000lbs of bumpers, and still running under a limited class schedule, but we’re making it work. To embrace the scenario – and hopefully in the very near future bidding it a fond farewell – […]
January 13, 2013

THE MADDENING CROWD Not sure, but I think the word is out that we managed to secure some bars and bumpers for our temporary workout space, because we had a great turn-out for class on Sunday. However, we consequently had to change things up a bit to accommodate the big […]
September 28, 2012

BEAR DOWN! Although the masses seemed to be clamoring for a long, grinding met-con after Tuesday, a different sort-of conditioning workout was waiting for everyone on Thursday, but one which would get the heart rate up just as much, if not a little more. Warm-Up:  50 Jumping Jacks,  10 Alt-T […]
September 14, 2012

SKILLS AND THRILLS After a long met-con on Tuesday, we broke things apart Thursday and went for shorter duration and reps, with slightly heavier weights. Before we got to that part, however, we spent a little time reviewing an essential CF skill in Double Unders. Warm-Up:  2min Jump Rope;  20 […]
August 13, 2012

SQUATTEN TO THE CORE To help celebrate the last day of the Olympics, Sunday’s class set out to hammer some Olympic lifts with a favorite clean complex, followed by another dose of high rep back squats. Warm-Up:  10 Pause Squats (2 count);  10 Push-Ups;  10 Pause Squats (1 count);  10 […]