Clean

Feet start hip width apart with hands on the barbell just outside of legs. On the first pull of the barbell from the ground, bar path stays close to body, similar to a deadlift. Hips stay higher than knees and shoulders stay higher than hips throughout the movement. On the second pull that happens above the knee, the bar transitions to the shoulder with a jump and catch. Land in Power Position (hips and knees slightly bent) or Squat Position (full depth on a squat). Bar in front rack position, finish in standing position.

Targets:

Glutes, Hamstrings, Back, Shoulders, Core

Clean

Feet start hip width apart with hands on the barbell just outside of legs. On the first pull of the barbell from the ground, bar path stays close to body, similar to a deadlift. Hips stay higher than knees and shoulders stay higher than hips throughout the movement. On the second pull that happens above the knee, the bar transitions to the shoulder with a jump and catch. Land in Power Position (hips and knees slightly bent) or Squat Position (full depth on a squat). Bar in front rack position, finish in standing position.

Targets:

Glutes, Hamstrings, Back, Shoulders, Core

All Movements

  • Body Weight
  • Cardio
  • Weight Lifting
    • Air Squat

      Air Squat

      Feet start shoulder width apart, toes can be slightly turned...

    • Hand-Stand Push Up

      Hand-Stand Push Up

      Hand placement is 6-12 inches from the wall. Fingers facing...

    • Lunge

      Lunge

      Feet start together, underneath hips. The moving leg steps forward...

    • Push-Up

      Push-Up

      Start in a plank position with arms fully extended at...

    • Pull-Up

      Pull-Up

      Start with hands on the bar, thumbs wrapped, and palms...

    • Ring Row

      Ring Row

      Feet start directly under rings and bottom of rings start...

    • Row

      Row

      On the Rowing ergometer, feet are strapped in and hands...

    • Burpee

      Burpee

      Person starts standing tall. They descend to the ground with...

    • Double Under

      Double Under

      Person performs a vertical jump, with the jump rope making...

    • Clean

      Clean

      Feet start hip width apart with hands on the barbell...

    • Push Press

      Push Press

      Start with feet hip width apart, legs provide a slight...

    • Strict Press

      Strict Press

      Start with feet hip width apart, legs remaining straight. Neutral...

    • Jerk

      Jerk

      Hands start slightly wider than shoulder width. Start with feet...

    • Front Squat

      Front Squat

      Barbell is held in the front rack position, resting on...

    • Deadlift

      Deadlift

      Feet start hip width to shoulder width. Neutral spine is...

    • Back Squat

      Back Squat

      Barbell racked on the upper back. Feet start shoulder width...

    • American Kettle Bell Swing

      American Kettle Bell Swing

      Hike the KB through the legs with a flat back....

    • Russian Kettle Bell Swing

      Russian Kettle Bell Swing

      Hike the KB through the legs with a flat back....

    • Wall Ball

      Wall Ball

      Feet shoulder width apart, toes can be slightly turned out....