Tag Archives: Dumbbell Cleans

Power Cleans, Pushups and Air Squats

By | | , , , ,
Comments Off on Power Cleans, Pushups and Air Squats

Hotel WOD… AMRAP in 3 minutes, repeat for 5 rounds resting 60 seconds between rounds

  • 3 x Dumbbell Power Clean @ 35lbs per Hand
  • 6 x Pushups
  • 9 x Air Squats

Then one 4 minute tabata (work 20/ rest 10 x 8 rounds)

  • Dynmaic Planks

Results:  5 rounds plus 3 reps, 5 rounds, 5 rounds, 4 rounds plus 11 reps, 4 rounds plus 9 reps.

Bench Press and Pullups then Squat Cleans and Pushups

By | | , , ,
1 Comment

A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD  both from Nov 14.

3 rounds

  • Max Reps Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Reps Pullups
  • Rest 3 minutes

Then 5 rounds for time

  • 15 x Dumbbell Hang Squat Cleans @ 14kg
  • 10 x Ring Dip

Results:  Bench Press 8-7-6 reps.  Pullups 10-8-6 reps.  Metcon in 12:52.

Front Squats then 3 x five minute AMRAPs

By | | , , , ,
1 Comment

5 rounds

  • 5 x Front Squat

Then AMRAP in 5 minutes

  • 5 x Dumbbell Thrusters @ 16kg per hand
  • 5 x Strict Pullups

Rest 1 minute then AMRAP in 5 minutes of

  • 5 x Dumbbell Snatch Left @ 21kg
  • 5 x Dumbbell Snatch Right @ 21kg
  • 5 x Dumbbell Step Up (used my normal bench)

Rest 1 minute then AMRAP in 5 minutes

  • 5 x Single Arm Dumbbell Squat Clean Left @ 16kg
  • 5 x Single Arm Dumbbell Squat Clean Right @16kg
  • 5 x Strict Toes to Bar

Results:  Front Squats 95-115-130-140-150lbs.  Metcon – first set 5 rounds plus 6 reps, second set 3 rounds plus 10 reps, last set 4 rounds plus 10 reps.

Power Cleans then Dips, Rows, Cleans, Burpees and Double Unders

By | | , , ,
1 Comment

Take 15 minutes and work up to a heavy

3 x Hang Power Clean

Then for max Double Unders, AMRAP in 9 minutes of the following ladders

  • 10-9-8-7-6-5-4-3-2-1 x Ring Dips
  • 10-9-8-7-6-5-4-3-2-1 x TRX Reverse Rows
  • Once done Max Double Unders in remaining time

Then for max Double Unders, AMRAP in 9 minutes of the following reverse ladders

  • 10-9-8-7-6-5-4-3-2-1 x Dumbell Cleans @ 12kg
  • 10-9-8-7-6-5-4-3-2-1 x Burpees
  • Once done Max Double Unders in remaining time

Results:  For the Power Cleans got up to 125lbs.  For the mecon (inspired by the Fit2Day workout from Monday) got 70 DUs in the first round, 9 in the second.

Split Squats then Reverse Lunges, Atomic Pushups and DB Cleans

By | | , , ,
Comments Off on Split Squats then Reverse Lunges, Atomic Pushups and DB Cleans

5 rounds of

  • 6-8 x Split Squats with Bar in Front Rack per Leg (rest 45 seconds between legs)

Increase weight each round. Rest 90 seconds between rounds.

Then 5 rounds for time

  • 20 (10/10) x Overhead Reverse Lunges with 45lbs/20kg plate
  • 10 x Atomic Pushups
  • 10 x Dumbbell Cleans @ 14kg per hand

Results:  Split Squats 45-65-75-80-95lbs.  Metcon in 16:36