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Components

Power Clean

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Workout

Monday 11/29/21 WOD

Warm-up

What you need:
Barbell
Assault bike

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob

Specific Prep
*Coaches Choice

Strength

Power Clean (5 tap and go every 2 mins x5)

Power Clean

10 minute Emom
-Increase weight each set or work across

(Record heaviest set)

Alternate Options:
Power Cleans?
1A Weighted hip thrust 4x8
-pause at the top
-load with DB or banded
-rest :30 between sets
1B Seated dynamic vertical jump 4x4-max effort
-rest :30 after each set

Metcon

Country (Calories)

20 min amrap:
Team of 3
1 person amrap cal Assault bike

Amrap alt rounds w/partner
3 Touch and go Power cleans 135/95#
6 Burpee over bar
9 KB swings 53/35#
-Add 10 cals for every round completed

Alternate Options:
Assault bike cals?
-Squat jumps
Power Cleans?
-DB/KB/Odd object power clean
Burpee over Bar?
-Burpee w/lateral hop
-Up/Down
KB Swings?
-DB/Odd object Swings
-BB RDL’s

Cool Down

*Coaches Choice

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, November 29, 2021

Male Clients

1

G-Man
St. Onge

5:30 PM (Indoor)

1 x 5 @ 226 lbs

2

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 5 @ 225 lbs

3

Keivan
Russo

5:30 PM (Indoor)

1 x 5 @ 205 lbs

135/155/175/190/205

4

Mark
DiRienzo

5:30 PM (Indoor)

1 x 5 @ 195 lbs

4

Matt
Calhoun

5:30 PM (Indoor)

1 x 5 @ 195 lbs

5

Private

5:00 AM (Indoor)

1 x 5 @ 185 lbs

5

Nick
Lupoli

5:00 AM (Indoor)

1 x 5 @ 185 lbs

1x3 @ 205

6

Matt
Grandbois

6:00 AM (Indoor)

2 x 5 @ 175 lbs

115-135-155-175-175

7

Todd
Kinsman

7:00 AM (Indoor)

2 x 5 @ 155 lbs

7

Brendan
Sheehan

7:00 AM (Indoor)

1 x 5 @ 155 lbs

1 set of 4 at 165#

7

Evan
Cleveland

12:00 PM (Indoor)

1 x 5 @ 155 lbs

7

James
Miller

5:30 PM (Indoor)

1 x 5 @ 155 lbs

7

Tim
Furbush

12:00 PM (Indoor)

1 x 5 @ 155 lbs

8

Jay
clancy

5:00 AM (Indoor)

1 x 5 @ 145 lbs

95,115,135,145,145x3

8

Jon
Collette

6:00 AM (Virtual)

1 x 5 @ 145 lbs

8

Marc
Dobay

3:30 PM (Indoor)

1 x 5 @ 145 lbs

9

Matthew
Ehrlich

6:00 AM (Indoor)

5 x 5 @ 135 lbs

9

Nate
Oram

6:00 AM (Indoor)

2 x 5 @ 135 lbs

9

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 5 @ 135 lbs

9

Maqsood
Ahmed

3:30 PM (Indoor)

1 x 5 @ 135 lbs

Failed 145

10

Peter
Russo

5:30 PM (Indoor)

1 x 5 @ 120 lbs

11

Carl
Donadio

7:00 AM (Indoor)

1 x 5 @ 95 lbs

12

Connor
McCarthy

5:30 PM (Indoor)

1 x 5 @ 85 lbs

PR

Female Clients

1

Helene
Desjardins

3:30 PM (Indoor)

1 x 5 @ 140 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 5 @ 130 lbs

3

Marissa
Papazian

5:00 AM (Indoor)

1 x 5 @ 125 lbs

4

Bonnie
Santiago

3:30 PM (Indoor)

1 x 5 @ 115 lbs

4

Erin
Collette

7:00 AM (Indoor)

1 x 5 @ 115 lbs

4

Prika
Silva

5:00 AM (Indoor)

1 x 5 @ 115 lbs

5

Christine
Guerard

5:00 AM (Indoor)

1 x 5 @ 105 lbs

5

Jessica
Clancy

12:00 PM (Indoor)

1 x 5 @ 105 lbs

6

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 5 @ 95 lbs

7

Simony
Cardoso

3:30 PM (Indoor)

1 x 5 @ 92 lbs

8

Hanah
Conlan

7:00 AM (Indoor)

1 x 5 @ 85 lbs

8

Maria
Maynard

5:00 AM (Indoor)

1 x 5 @ 85 lbs

8

Sandy
Brock

5:30 PM (Indoor)

1 x 5 @ 85 lbs

8

Victoria
Tuite

5:30 PM (Indoor)

1 x 5 @ 85 lbs

9

Heather
Schmidt

5:00 AM (Indoor)

1 x 5 @ 80 lbs

9

Marybeth
Costello

5:30 PM (Indoor)

1 x 5 @ 80 lbs

9

Rebecca
Welch

6:00 AM (Indoor)

1 x 5 @ 80 lbs

10

Amy
Costello

5:00 AM (Indoor)

1 x 5 @ 77 lbs

11

Carolyn
Keiper

5:00 AM (Indoor)

3 x 5 @ 75 lbs

11

Emily
Oberlee

5:00 AM (Indoor)

1 x 5 @ 75 lbs

11

Julia
Rissmiller

5:00 AM (Indoor)

1 x 5 @ 75 lbs

12

Carolina
Lucchese

12:00 PM (Indoor)

1 x 5 @ 65 lbs

12

Private

5:30 PM (Indoor)

1 x 5 @ 65 lbs

13

Mary
Gemme

6:00 AM (Virtual)

1 x 5 @ 45 lbs