Clean Complex

8 Sets, Every 2 Sets Add Weight
High Hang Clean + Hang Clean + Clean + Push Jerk + Split Jerk

8 Sets, Every 2 Sets Add Weight
High Hang Clean + Hang Clean + Clean + Push Jerk + Split Jerk

WOD GUIDANCE & GOALS
This workout is a great opportunity to dial in your form/technique for the clean and jerk(s)! Coaches will help you build to a moderately heavy (80%) weight to start your working sets. You’ll do 2 sets at that weight, then move up in weight for the next two sets. Continue the pattern of building up in weight, as long your technique looks good. Take a two minute rest between sets. By the end of this workout, ideally you’ll be around 95% of your 1 rep max (jerk could be the limiting factor.)

For those who haven’t done a clean complex with us yet (or those who just need a refresher), here’s a good article on the foundations of the high hang clean. Our coaches will review with you during our skill and technique warm up.

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“Pocketful of Sunshine”

5 Rounds
20/15 Calorie Row
20 Dumbbell Sit Ups
20 Handstand Shoulder Taps
5 Bar Muscle Ups

Weight: 50/35

5 Rounds
15/10 Calorie Row
20 Dumbbell Sit Ups
20 Box Shoulder Taps
5 Chest to Bar Pull Ups

Weight: 35/25

5 Rounds
15/10 Calorie Row
15 Dumbbell Sit Ups
20 Plank Taps
10 Bent Over Rows
10 Floor Dips

Weight: 25/15

WOD GUIDANCE & GOALS
The calorie bike will take around :60-:75, try to keep rpm above a 55. For the dumbbell sit ups, you can anchor your feet with another dumbbell or under a sandbag. Choose a weight you can do for at least 10 reps before resting. The shoulder taps are against a wall, but if you want a challenge do them free-standing! To scale the taps, put your feet or knees (easier) on a box or do them in a plank position. The final movement is a high-skilled-upper-body pull. Choose an upper-body pulling movement that you’ll need to do singles. Try banded bar muscle ups, strict pull ups, chest to bar pull ups, band any of these movements, regular kipping pull ups, or negatives. Target 18 minutes.

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“RNG”

AMRAP 25
20 Wall Balls
20 Medball Sit Ups
40 Toe Taps
*every 5 min do 10 burpees

AMRAP 25
20 Wall Balls
20 Medball Sit Ups
40 Toe Taps
*every 5 min do 10 burpees

AMRAP 25
15 Wall Balls
15 Medball Sit Ups
30 Toe Taps
*every 5 min do 5 burpees

“All On Me”

50-40-30-20-10
Double Under
Hang Power Clean

Weight: 95/65

15-12-9-6-3
Attempts
50-40-30-20-10
Hang Power Clean

Weight: 75/55

75-60-45-30-15
Singles
25-20-15-10-5
Hang Power Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
Double under sets 50 and 40, will take around :60 each. The sets of 30-10 will take anywhere between :15-:45 each. Try to do hang cleans in sets of 10+, and keep your breaks :05-:10. Weight should feel light enough that you could do 20 reps unbroken outside of a workout. Sets of cleans will take 2:00 for the sets of 50 and 40, :90 for the set of 30, :60 for the set of :20 and :30 for the set of 10. Target 15 minutes.

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“Street Parking WOD”

WOD GUIDANCE & GOALS
Choose a weight for this workout that you cycle the first set of push press and back squats unbroken, then the second set you might have to break at rep 8 on the push press and rep 10 on the back squats. The push press will take :15-:30, the back squats :60, and the box jump overs :45. Including the 2 minute breaks, target 20 minutes.

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“Stuffed…Kinda”

2 Rounds
800 Meter Run
40 Pull Ups
30 Lunges
20 Kettlebell Swings
30 Kettlebell Deadlifts
40 Push Ups
800 Meter Run

Weights: 53/35

2 Rounds
600 Meter Run
30 Banded Pull Ups
20 Lunges
10 Kettlebell Swings
20 Kettlebell Deadlifts
30 Push Ups
600 Meter Run

Weights: 35/26

2 Rounds
400 Meter Run
30 Bent Over Rows
20 Lunges
10 Kettlebell Swings
20 Kettlebell Deadlifts
30 Knee Push Ups
400 Meter Run

Weights: 26/18

WOD GUIDANCE & GOALS
The first run is at a moderate, finishing around 4 minutes. Pull ups/bent over rows, start by breaking into sets of 10, taking small breaks, then sets of five. Move on from pull ups at the 4 minute mark. The lunges are where you’ll catch your breath. Alternate legs for a total of 30 reps. The kettlbell swings should be unbroken (if you were fresh), or broken into 10/10. The kettlebell deadlifts are with the same weight at the swings. Break into 15/15 or 20/10. The push ups, start with a bigger set then chip away with sets of 3-5. Move on from push ups after 4 minutes. The last run of round 1, goes right into the first run of the second round. The middle run should take 10 minutes or less. Scale to meet this time domain. The second round, try to stick with the same sets as round 1. Push the last run. The target is 36 minutes with a 40 minute cap.

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Front Squat + “Style”

WOD GUIDANCE & GOALS
Coaches will help you build to 75% of your 1 rep max and you’ll build by 5% every set. Barbells will be taken from the floor, so your clean will be your limiting factor. The metcon, try finishing the sets of sit ups in :60-:75 and bike in :60. Target 10 minutes.

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“Good Example”

50-35-20
Calorie Row
Burpee Over the Rower

50-35-20
Calorie Row
Burpee Over the Rower

30-20-10
Calorie Row
Burpee Over the Rower

WOD GUIDANCE & GOALS
Row every round at 1200/800 cal/hour or more, keeping your stroke rate around 28spm. Maintaining that power output would have you finishing the row in 2:30-3:30 for 50 cals, 2:00-2:45 for 35 cals and :60-2:00 for 20 cals. At a 28 stroke rate, you should be able to get off the rower and immediately start your burpees. At first, slow your cycle time on the burpees to catch your breath, then pick up your pace to about 12 burpees/min. Burpees will take around 4:00, 3:00 and 2:00 minutes. Overall target 17 minutes.

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“Prisoner”

AMRAP 20
250/200 Meter Row
20 Assisted Pistols
15 Knee Ups
10 Abmat Handstand Push Ups
5 Chest to Bar Pull Ups

AMRAP 20
250/200 Meter Row
20 Squats
15 Leg Lifts
10 Dumbbell Press
5 Banded Strict Pull Ups

WOD GUIDANCE & GOALS
Having a set amount of time for a workout, is a great opportunity to practice new or high skilled movements. If you’ve been toying with doing pistols, banded bar muscle ups, or abmat handstand push ups, today is the day to try them! The row will take around :60. Alternate legs on the pistols, getting 10 per side. To modify the pistol sit to a medball, hold a post or band, or put your heel on a plate. Do toes to bar in 5/5/5 or 10/5. If you’re attempting toes to bar for the first time, cut the reps in half. Handstands are strict which means attack them in calculated small sets so you don’t go until failure. Do sets of 3-5 with :05-:10 breaks between. And for the bar muscle ups, if you have chest to bar pull ups, grab a band or box and try bar muscle ups. If you have pull ups but want to try chest to bars, try them one rep at a time. If you’ve never done a pull up, do strict with a band today! Target 4-5 rounds. If you’re trying new movements, target 3 rounds.

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