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Power Clean (4/24/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 banded good mornings
10 barbell high pulls
2 Rounds
20 air squats
10 straight leg sit ups

Strength: Power Clean (every 1:00)
8×2 (choose weight)
Intro: 8×4

MetCon:
Welded Rx & Lean:
4 Rounds
20 Wall Balls (20#/14#, 10’/9’)
15 T2B
10 DL (185#/125#)

Round 2 @225#/155#
Round 3 @275#/175#
Round 4 @325#/215#
16 Minute Time Cap

Restest Day: “The Ladder” (4/23/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 goblet squats
6 scap pull ups
2 Rounds
30/20 calorie machine
10 kettlebell strict press (each side)

MetCon:
Welded Rx:
“The Ladder”
4 Rounds
10 Thrusters (95#/65#)
12 Pull Ups

Round 2 @135#/95#
Round 3 @165#/115#
Round 4 @185#/125#

14 Minute Time Cap

Lean:
30 Minute AMRAP
800 Meter Run
40 V-Ups
40 KB Swings (35#/26#)

Welded Athlete: 2 Squat Cleans (225#/155#)

Overhead Squat (4/22/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC pass throughs
10 PVC overhead squats
2 Rounds
200 meter run
20 Russian kettlebell swings

Strength: Overhead Squat (every 1:30)
6×2 (choose weight)
Intro: 6×4

MetCon:
Welded Rx:
For Time:
30 power snatches (95#/65#)
200 double unders
1K row

12 Minute Time Cap

Lean:
For Time:
60/50 calorie bike
30 deadlift (155#/105#)
20 burpees

12 Minute Time Cap

Saturday WOD & Weightlifting (4/20/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean:
For Time:
2 mile run or 4K row
50 power cleans (95#/65#)
100 walking lunges
100 AbMat sit ups
45 Minute Time Cap

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
1 Snatch Pull + 1 Hang Squat Snatch (every 1:30)
8 Sets (Last set should be a max)

2 Snatch Push Press + 2 OHS (every 1:30)
5 Sets

Squat Snatches or 35 Minute AMRAP (4/18/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC pass throughs
8 PVC overhead squats
2 Rounds
20/15 calorie machine
20 Russian kettlebell swings

MetCon:
Welded Rx:
For Time:
10 squat snatches (115#/75#)
8 squat snatches (135#/95#)
6 squat snatches (155#/105#)
4 squat snatches (165#/115#)
2 squat snatches (175#/120#)

Welded Athlete: 135#/95#, 165#/115#, 185#/125#, 205#/135#, 225#/155#

15 Minute Time Cap

Lean:
35 Minute AMRAP
3 Rounds
1 minute plank
12 single arm dumbbell overhead walking lunges
200 meter run
3 Rounds
8 burpees
20/15 calorie ski

Squat Clean (4/16/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 goblet squats (5 second pause in bottom
10 leg swings (each side)
5 broad jumps
10 straight leg sit ups

Strength: Squat Clean (14 Minutes)
Find 1 rep max

MetCon:
Welded Rx:
2 Rounds
20 overhead squats (95#/65#)
20 toes to bar
10 Minute Time Cap

Lean:
10 Rounds
30/25 calorie row
20 air squats
10 med ball slams (heavy)
35 Minute Time Cap

Saturday WOD & Weightlifting (4/13/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean
For Time:
2 Mile Run
100 Wall Balls (20#/14#, 10’/9’)
50 Burpees
100 AbMat Sit Ups
2K Row
40 Minute Time Cap

OLYMPIC WEIGHTLIFTING (Midtown 10:30AM)
Warm Up:
Coaches Choice

Weightlifting:
1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 2:00)
6 Sets (Heavy)

Clean Pulls
5×4 @90% of best Clean

GHD Weighted Back Raises
4×20