September 23, 2015September 23, 2015jhannafitness5 Comments

Thursday Workout: Cleans, Short AMRAPs

There’s a lot going on in the coming months – check this out for more info! We also just put out our fall survey – you can access it here!

STRENGTH

OTM 7:

Power Clean + Squat Clean + 2 Jerks (can be power or split)

WOD

Level 1

AMRAP 4:

Russian Kettlebell Swing (40/20) x 25
Box Jump Step Down (18/12) x 25

Rest 2

AMRAP 4:

Dumbbell Thruster x 20
Dumbbell Hang Power Clean x 20
Bodyweight Lunge x 20 (10/leg)

Level 2

AMRAP 4:

Kettlebell Swing (70/53) x 25
Box Jump Step Down (24/20) x 25

Rest 2 Mins

AMRAP 4:

Thruster (95/65) x 20
Hang Power Clean (95/65) x 20
Front Rack Lunge (95/65) x 20 (10/leg)

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 24: Free Mobility Workshop with Airrosti!

2. September 26: Field Day Fun and Campout

3. September 27: Fall 2015 Nutrition Challenge Kick-off

5 thoughts on “Thursday Workout: Cleans, Short AMRAPs”

Hannah D September 24, 2015 — 10:29 am

Strength: 100#
WOD: 1–1+31 (45# kb)
2– 1+14 (slam ball thrusters, rx cleans, dumbbell lunges @ 35#s)

Reply
melinda September 24, 2015 — 10:31 am

Strength:100#
Wod1: 1+17rx,
Wod2: 52reps (55#)

Reply
Joe September 24, 2015 — 5:45 pm

EMOM: 95, 100, 105, 115, 120, 125, 130#
WOD 1: 1 + 31 (88# russian swings, 24″ step ups)
WOD 2: 45 (front squats instead of lunges)

Reply
Lex September 24, 2015 — 6:52 pm

OTM: up to 105#
WOD 1: 1 + 59 (55# “USSR” swings [btw eye-level and overhead)
WOD 2: 1 Rx

Reply
martha September 24, 2015 — 7:58 pm

OTM- 90#
WOD 1- 1 + 54 w/ 45# KB
WOD 2- 1 @ 60#

Reply

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