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20 Minute AMRAP & Leann (10/17/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
20 Minute AMRAP
8 Burpees
10 Wall Balls (14#/10#)
12 Cal. Machine (Rotate)

Welded/Warrior:
20 Minute AMRAP
8 Burpees
10 Wall Balls (20#/14#)
12 Cal. Machine (Rotate)

LEAN GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
South Lean:
4 Rounds
30 Burpees
60 Lunges (Total)
180 Double Unders
2 Minute Rest
32 Minute Time Cap

Midtown Lean:
For Time:
2K Row
20 Lateral Burpees (Over Rower)
20 Weighted Step Ups (35#/25#)
1K Row
20 Lateral Burpees
20 Weighted Step Ups
2K Row
20 Lateral Burpees
20 Weighted Step Ups
35 Minute Time Cap

7 Minute AMRAP (10/16/19)

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GROUP CLASS WORKOUT

Warm Up:
8 Min AMRAP
10 Med. Ball Cleans
5 Burpees
10 KBS

MetCon:
Build:
7 Minute AMRAP
10 BJO/Step Ups (24”/20”)
10 Hang Power Cleans (95#/65#)
3 Minute Rest
7 Minute AMRAP
10 Cal. Row
10 DUs or 25 Single Unders

Welded:
7 Minute AMRAP
10 Box Jump Overs (24”/20”)
10 Hang Power Cleans (115#/75#)
3 Minute Rest
7 Minute AMRAP
10 Cal. Bike
25 Double Unders

Warrior:
7 Minute AMRAP
10 Box Jump Overs (30”/24”)
10 Hang Power Cleans (135#/95#)
3 Minute Rest
7 Minute AMRAP
10 Cal. Bike
50 Double Unders

“Fran” & Lean (10/15/19)

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GROUP CLASS WORKOUT

Warm Up
3 Rounds
15/12 Cal. Machine
5 Inch Worms
12 Step Ups
12 Air Squats

Skill: Deadlift (every 1:45)
Build: 6×5
Weld/War: 6×3 (double over hand, no hook grip)

MetCon:
Build/Welded/Warrior:
“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups
6 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up
3 Rounds
15/12 Cal. Machine
5 Inch Worms
12 Step Ups
12 Air Squats

MetCon:
South Lean:
3 Rounds
1500 Meter Row
75 Air Squats
40 Push Ups
38 Minute Time Cap

Midtown Lean:
4x 6 Minute AMRAP
14 Lunges
14 Lemon Squeezes
14/12 Cal. Bike
*2 minute rest between AMRAPs

4 Rounds (10/14/19)

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GROUP CLASS WORKOUT

Warm Up
4 Laps around the rig
2 rounds
10 Single Arm High Pulls
10 Single Arm DB Press
2 Rounds
15 Leg Swings (each leg)
15 Ring Rows

MetCon:
Build:
4 Rounds
50/40 Cal. Bike
10 Power Snatches (95#/65#)
22 Minute Time Cap

Welded:
4 Rounds
1K Row
8 Power Snatches (115#/75#)
22 Minute Time Cap

Warrior:
4 Rounds
1K Row
6 Power Snatches (165#/115#)
22 Minute Time Cap

Partner WOD & Lean (10/10/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
Partner WOD
18 Minute AMRAP
30 Box Jump Overs
15 Snatches (95#/65#)
60 Push Ups
15 Burpees

Welded:
Partner WOD
18 Minute AMRAP
30 Box Jump Overs
15 Snatches (115#/75#)
30 Strict HSPU
15 Burpee Pull Ups

Warrior:
Partner WOD
18 Minute AMRAP
30 Box Jump Overs
15 Snatches (155#/105#)
30 Strict HSPU
15 Burpee Pull Ups

LEAN GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
3 Rounds
3 Minute Max Russian KBS (35#/26#)
3 Minute Max Cal. Bike
3 Minute Max Plank Hold
3 Minute Rest

Snatch (10/9/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25′ Single Arm OH Carry (each arm)
7 Single Arm High Pulls (each arm)
7 Single Arm Strict Press (each arm)
Finish w/:
20 Air Squats
5 Inch Worms

Strength: Snatch (every 2:00)
Build: 6×5
Welded: 6×3 (Squat)
Warrior: 6×2 (Squat)

MetCon:
Build:
For Time:
50 Wall Balls
30 DL (165#/115#)
50/40 Cal. Bike
10 DL
30 Wall Balls
17 Min. Time Cap

Welded:
For Time:
75 Wall Balls
30 DL (225#/155#)
1K Row
10 DL
30 Wall Balls
17 Min. Time Cap

Warrior:
For Time:
75 Wall Balls
30 DL (315#/205#)
1K Row
10 DL
30 Wall Balls
17 Min. Time Cap

HSPU or Lean (10/8/19)

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GROUP CLASS WORKOUT

Warm Up
7 min AMRAP
25′ Bear Crawl
7 Single Arm KB/DB Thrusters (each arm)
20 Banded Face Pulls

Skill: HSPU (10 Minutes) 

MetCon:
Build:
14 Minute AMRAP
7 OHS (75#/55#)
7 Lateral Burpees
7 Pull Ups/Ring Rows
*Increase by 1 rep every round.

Welded:
14 Minute AMRAP
7 OHS (105#/70#)
7 Lateral Burpees
7 C2B Pull Ups
*Increase by 1 rep every round.

Warrior:
14 Minute AMRAP
7 OHS (135#/95#)
7 Lateral Burpees
7 C2B Pull Ups
*Increase by 1 rep every round.

LEAN GROUP CLASS WORKOUT

Warm Up
7 min AMRAP
25′ Bear Crawl
7 Single Arm KB/DB Thrusters (each arm)
20 Banded Face Pulls

MetCon:
For Time:
130 Burpees
150 Bent Hollow Rock
180 Lunges
800 Meter Run or 1K Ski
35 Min. Time Cap

OR

10 Rounds
13 Burpees
15 Bent Hollow Rock
18 Lunges
Cash Out: 800 Meter Run or 1K Ski
35 Min. Time Cap

Back Squat (10/7/19)

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GROUP CLASS WORKOUT

Warm Up
3 Rounds
12 Cal. Machine
14 Reverse Lunges
16 Sit Ups
Finish w/:
15 Push Ups
1 min. Plank

Strength: Back Squat (every 2:00)
Build/Welded/Warrior: 3×8

MetCon:
Build:
5 Rounds
10 Clean and Jerks (95#/65#)
50 Double Unders
20/16 Cal. Row
20 Min. Time Cap

Welded:
5 Rounds
6 Clean and Jerks (135#/95#)
50 Double Unders
20/16 Cal. Bike
20 Min. Time Cap

Warrior:
5 Rounds
6 Clean and Jerks (185#/125#)
50 Double Unders
20/16 Cal. Bike
20 Min. Time Cap