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!

survey-software

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 Comments on “Thursday Workout: Cleans, Short AMRAPs

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

  2. 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)

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

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