Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%
3 rounds
1 min Hang power cleans (135/95#)
1 min Rest
1 min Power cleans
1 min Rest
1 min Squat cleans
1 min Rest
I can’t stress enough…technique, technique, technique. Trying to muscle every rep will leave you wasted (and with a low score). Do every rep with attention to detail, and glide through each round. Either way is going to hurt. Just make it hurt less.
Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%
95-115-135
3 rounds
1 min Hang power cleans (135/95#) @ #115 16-17-17
1 min Rest
1 min Power cleans 12-13-13
1 min Rest
1 min Squat cleans 9-9-10
1 min Rest
Total = 116 Reps
Fun workout! Thanks Mario
Mobility
WU x 1
Group WU + Mobility
Hang Power Clean + Power Clean + Squat Clean
3+2+1
55-65-75#
WOD @65#
3 rounds
1 min Hang power cleans 20,17, 20
1 min Rest
1 min Power cleans 18, 17, 18
1 min Rest
1 min Squat cleans 12, 11, 12
1 min Rest
Total reps: 145
Thanks Mario. Good job everyone!
MOB + Group WU & MOB
Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%
65# – 95# – 115#
3 rounds – 115#
1 min Hang power cleans (135/95#)
1 min Rest
1 min Power cleans
1 min Rest
1 min Squat cleans
1 min Rest
TOTAL: 83 reps
46 Birthday Burpees for our budy Anthony! Happy Birthday 🙂
Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%
95-95-115
3 rounds
1 min Hang power cleans (115#) 27/20/18
1 min Rest
1 min Power cleans 17/14/14
1 min Rest
1 min Squat cleans 9/10/11
1 min Rest
140
Thanks Mario!
WUx1 + 25 fast burpees
6 reps of Crossover Symmerty
Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%
85-105-125-(135)
3 rounds
1 min Hang power cleans (135/95#) @ #105 14-12-13
1 min Rest
1 min Power cleans 17-16-18
1 min Rest
1 min Squat cleans 10-11-10
1 min Rest
Total = 121 Reps
Great job 6am class!
Thanks Mario!
Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%
60-75-90lbs
3 rounds
1 min Hang power cleans (75#) 25/20/18
1 min Rest
1 min Power cleans 20/15/17
1 min Rest
1 min Squat cleans 12/11/13
1 min Rest
151 reps!!!
Great class Kevin!
3x Hang Power Clean + 2x Power Clean + 1x Squat Clean to 145#
3 rounds
— 1 min Hang Power Cleans @ 105# (26/21/21)
— — 1 min Rest
— 1 min Power Cleans (20/17/18)
— — 1 min Rest
— 1 min Squat Cleans (12/11/10)
— — 1 min Rest
TOTAL: 156
BJ❤️
3 HPC + 2 PC + 1 SC
50-55-65
WOD with 55#
Total: 123 reps
🙂
Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%
45-55-65lb
3 rounds
1 min Hang power cleans (50%, but used 50 instead of 55lb) (21-21-21)
1 min Rest
1 min Power cleans (21-21-18)
1 min Rest
1 min Squat cleans (11-8-8)
1 min Rest
150 reps
Sorry, have to cancel my 6pm. Need to work. 🙁
Mob
WU x1
Group WU & Mob
Hang Power Clean+Pwr Cl + Squat Cl
(x3) (x2) (x1)
3 sets @ 40-55-60#
WOD 3 Rounds
1 Min HPC (55#) 20/17/16
Rest 1 Min
1 Min Pwr Cl 16/15/13
Rest 1 Min
1 Min Sq Cl 10/9/9
Rest 1 Min
Total Reps: 125
Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%
65#-75#-85#
3 rounds
1 min Hang power cleans (135/95#)
1 min Rest
1 min Power cleans
1 min Rest
1 min Squat cleans
1 min Rest
Total 101 Reps.
mob wux1
group mob wu
HPC+PC+SC
3 2 1
65-85-95-115
WOD 3 round
1 min HPC 17-18-20 @95#
1min rest
1min PC 15-15-16
1 min rest
1 min SC 11-11-11
1 min rest
total 134
Hang Power Clean Power Clean Squat Clean
3 2 1
40-50-60#
WOD @55#
3 rounds
1 min Hang power cleans 20,13, 15
1 min Rest
1 min Power cleans 15, 12?, 12
1 min Rest
1 min Squat cleans 10, 8, 10
1 min Rest
Total reps: 115
HPC + PC + SC (3-2-1)
85-105-115#
WOD Rx:
134 reps
HPC – 20-21-19
PC – 15-15-13
SC – 10-11-10
Cashout: 3 mile ruck with pack & 25# sand bag with Matt. We make bad decisions….
lean + Power Clean + Squat Clean
3+2+1
40-50-60%
75-95-115
3 rounds
1 min Hang power cleans (135/95#) @ 85# 21-18-15
1 min Rest
1 min Power cleans 16-15-13
1 min Rest
1 min Squat cleans 10-10-10
1 min Rest
Total = 128 Reps
Hang Power Clean + Power Clean + Squat Clean
3+2+1
115-135-155
WOD Rx’d
R1 – 27-17-10
R2 – 22-15-10
R3 – 21-16-10
Total – 148
Grippy!
Hang Power Clean Power Clean Squat Clean
3 2 1
40-50-60%
45-55-65#
3 rounds
1 min Hang power cleans (135/95#) @ #55 20-18-19
1 min Rest
1 min Power cleans 18-15-16
1 min Rest
1 min Squat cleans 10-9-10
1 min Rest
Total = 135
Not having much luck on squat cleans…found a new goat.
Built up to 55# on the complex. Tried 75 kept failing on the squat.
126 reps total
Hpc – 21-20-22
Pc – 17-16-17
Sc – 6-1-6
…lots of failed squats….
3 HPC+2 PC+1SC
55-65-75
WOD @ 65#
HPC: 20-17-20
PC: 16-16-15
SQ: 11-11-11
Total: 137
Fun one!
River North Chicago
Deadlift 5×3
135×10
225×5
245×3
255
265
275
295
#10 PR
Partner WOD
15AMRAP
50 Wall Balls 16
50 KB Swings 35
50 Burpees
100m run after each break
Score 1 round & 94 reps
Hang Power Clean Power Clean Squat Clean
3 2 1
40-50-60%
55-65-75#
3 rounds at 65#
1 min Hang power cleans (20-17-16)
1 min Rest
1 min Power cleans (15-14-13)
1 min Rest
1 min Squat cleans (10-9-8)
1 min Rest
Total is 122
Thanks Marcel. I’ll take it for a wrist that doesn’t want to mobilize at all. Physio on Monday … 😏
WOD with 75#
122 reps
Warm up and Mobility
HPC(3), PC(2), SC(1)
3 sets @ 40, 50, 60%
35, 40, 45
WOD @ 35
HPC 20, 19, 21
PC 17, 18, 17
SC 11, 12, 12
147 reps
Mobility
WU x 1
Group WU + Mobility
Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60#
WOD @45#
3 rounds
1 min Hang power cleans 25,25,25
1 min Rest
1 min Power cleans 16,16,15
1 min Rest
1 min Squat cleans 7,7,6
1 min Rest
Total reps: 142
Hang Power Clean Power Clean Squat Clean
3 2 1
40-50-60%
65-75-85#
3 rounds
1 min Hang power cleans (135/95#) @ #65
1 min Rest
1 min Power cleans
1 min Rest
1 min Squat cleans
1 min Rest
Total = 146
HPC PC SC 3 2 1
35# – 45# – 55#
3 rounds
1 min Hang power cleans @ 45# 14-12-11
1 min Rest
1 min Power cleans 11-10-10
1 min Rest
1 min Squat cleans 8-7-8
1 min Rest
Total : 91, but used hook grip the whole time!
Hang Power Clean Power Clean Squat Clean
3 2 1
40-50-60%
40- 50- 65
3 rounds (55#)
1 min Hang power cleans 20- 20- 18
1 min Rest
1 min Power cleans 14- 14- 12
1 min Rest
1 min Squat cleans 9- 8- 9
1 min Rest
124
I liked working on all the different variations in this class! My grip was definitely challenged and it was tough to keep going.. I am hoping I was doing them well but, feel more comfortable with the squat cleans now..
Tried a wider grip on my clean and it seemed to help get my elbows around faster.. Thanks for the tips Kevin.. I am hoping some day all this will sink in and I’ll make you proud!
3-2-1 complex. Hpc-pc-squat clean
95
115
135
155
155
Amrap 1 minute ( 3 rounds: 115 lbs)
Hang power clean
1 minute rest
Power cleans
I min rest
Squat cleans
1 minute rest
Total: 116 reps
Eyed to work on squat cleans