Wings Elite Fitness

Workout of the day:

Today's session has two exciting parts!

We start with an EMOM focused on either the Power Clean or Deadlift. This is your opportunity to refine technique, build strength, and move with intention before we put those skills to work in the workout.

The main event consists of 3 x 5-minute AMRAPs. This format is all about anaerobic capacity – working hard, recovering, and then doing it all over again.

Expect a combination of weightlifting, gymnastics, and cardio:
✅ Power Cleans
✅ Ring Dips (or Parallette Bar Push-Ups)
✅ Box Jump Overs or Bike

Push hard for five minutes, recover well, and get ready to attack the next round. How many rounds and reps can you accumulate? Bring the intensity! 🔥

🏋️ Tip of the Day – Power Clean

Tomorrow we'll be working on the Power Clean during the EMOM and again in the workout.

The Power Clean is one of the best movements for developing power and athleticism, but success starts with a strong first pull.

The first pull is simply moving the bar from the floor to above the knees. This should come primarily from your hamstrings and legs—not from yanking the bar with your arms or back.

Try to stay over the bar for as long as possible. Keep the bar close to your body and be patient until it passes the knees. Once the bar reaches the power position, that's when you aggressively extend the hips and finish with a powerful high pull.

Focus on:
✅ Strong setup position
✅ Push through the floor
✅ Stay over the bar
✅ Explosive hip extension
✅ Keep the bar close

Be patient off the floor and explosive through the hips! 🔥

💪 Workout of the day!

A great way to kick off the week!

Today's workout is 10 rounds for time – a true test of strength, muscle endurance, and pacing. The movements are straightforward but effective: Strict Pull-Ups, Strict Shoulder Press, Goblet Squats, and Sit-Ups.

Don't let the simplicity fool you. Ten rounds will add up quickly, and success will come down to how well you manage your effort from start to finish. Find a sustainable pace, stay consistent, and keep moving.

This is a workout where patience and discipline will pay off. Let's start the week strong! 🔥

🎯 Tip of the Day – Goblet Squat

Tomorrow we'll be doing Goblet Squats with a dumbbell.

One of the biggest challenges athletes face with Front Squats is limited shoulder mobility, often caused by poor external rotation. The Goblet Squat is a fantastic movement to help reinforce a strong upright position while building squat strength.

A key tip: hold the dumbbell correctly. Clean the dumbbell into position and get your elbows underneath it. Keep the elbows tucked in and pointing down rather than allowing them to flare out.

This position helps you stay upright, engage your core, and move through a stronger squat pattern.

Focus on:
✅ Elbows under the dumbbell
✅ Chest up
✅ Strong core
✅ Full depth with good control

Good positioning creates good movement. See you tomorrow! 💪

**Workout of the Day – 5 June**

We're finishing the week with a fantastic challenge inspired by the Renegade Games.

**Workout 1 – Grethel**
10 Rounds:

* 3 Clean & Jerks
* 3 Bar-Facing Burpees

This workout is short, fast, and intense. Once you start pushing the pace, you'll quickly feel the burn. A fantastic test of anaerobic capacity and mental toughness.

**Workout 2**
12 Minutes:

* 3-Minute AMRAP of Double Unders
* Alternative options: Box Jumps or Running

**Workout 3**

* 2-Minute Window
* How many Muscle-Ups can you complete?

Scale appropriately, but challenge yourself to push beyond your comfort zone.

**Final Challenge**

* 1-Minute AMRAP Front Squats

Choose a weight that is challenging but allows you to keep moving throughout the minute.

This is a great way to finish off the week. Bring your energy, bring your effort, and let's see what you're capable of!

Tip of the Day – Weightlifting
Clean & Jerk
Whenever possible, hold onto the bar and cycle your reps. Developing good eccentric control as you bring the bar back down will save valuable seconds and conserve energy throughout the workout.

Front Squat
Focus on keeping the bar travelling in a straight vertical line as you descend into the squat. The more upright your torso remains, the easier it will be to maintain balance and efficiency. If you lean forward, you'll have to fight the weight throughout the movement, which leads to unnecessary fatigue.

✅ Control the bar during Clean & Jerks
✅ Stay upright in the Front Squat
❌ Don't waste energy fighting poor positions