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Saturday WOD & Weightlifting (12/7/19)

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GROUP CLASS WORKOUT

Warm Up;
Coaches Choice

MetCon:
35 Minute AMRAP
40 Cal. Bike
30 Box Jump Overs (24”/20”)
40 Cal. Row
30 Hang Power Cleans (95#/65#)
40 Cal. Ski
30 Lateral Burpees

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up;
Coaches Choice

Weightlifting:
Power Clean + Push Jerk + Split Jerk
(every 1:30)
8 Sets

Split Jerk Press
5×5 (Choose weight)

Weighted Back Raises
4×20

 

Wall Balls and Clean & Jerks (12/6/9)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Scap Pull Ups
20 Banded Face Pulls
10 Push Ups
Finish w/:
20 DB Curls (moderate-light)

Skill Strength: (10 Minutes)
4×15 Banded Chin Ups (unbroken)
4×10 Strict Dips

MetCon:
Build:
For Time:
50 Wall Balls (14#/10#)
14 C&J (115#/75#)
25 Wall Balls
7 Clean and Jerks
13 Minute Time Cap

Welded:
For Time:
50 Wall Balls (20#/14#)
14 C&J (155#/105#)
25 Wall Balls
7 Clean and Jerks
13 Minute Time Cap

Warrior:
For Time:
50 Wall Balls (20#/14#)
14 C&J (185#/125#)
25 Wall Balls
7 Clean and Jerks
13 Minute TIme Cap

Partner WOD & Lean (12/5/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
Partner WOD
20 Minute AMRAP
20 Power Snatches (75#/55#)
20 OHS (75#/55#)
30 Lateral Burpees
30 Cal. Row

Welded:
Partner WOD
20 Minute AMRAP
20 Power Snatches (95#/65#)
20 OHS (95#/65#)
30 Lateral Burpees
30 Cal. Row

Warrior:
Partner WOD
20 Minute AMRAP
20 Power Snatches (95#/65#)
20 OHS (95#/65#)
30 Lateral Burpees
30 Cal. Ski

LEAN CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
South Lean:
2×15 Minute AMRAPs
20 Burpees
30 Step Ups (20”)
40 Russian KB Swings (44#/26#)
*3 minute rest after each AMRAP

Midtown Lean:
4×7 Minute AMRAPs
40/30 Cal. Bike
15 Devil’s Press (35#/20#)
50 Double Unders or 100 Single Unders
Max Burpees to a Plate
*2 minute rest after each AMRAP

Hang Squat Snatch (12/4/19)

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GROUP CLASS WORKOUT

Warm Up:
100′ Bear Crawl
100’ SA DB OH Carry (each arm)
2 Rounds:
10 SA DB Thrusters (each side)
10 SA Hang DB Snatches (each arm)

Strength: Hang Squat Snatch (every 1:30)
Build: 5×4 HPS
Weld: 5×2
War: 5×1 (Heavy)

MetCon:
Build:
8 Minute AMRAP
10 Double Unders or 50 Single Unders
10 S2OH (95#/65#)

Welded:
8 Minute AMRAP
35 Double Unders
10 S2OH (115#/75#)

Warrior:
8 Minute AMRAP
70 Double Unders
10 S2OH (135#/95#)

Pull Ups, Front Squats, Cleans & Lean (12/3/19)

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GROUP CLASS WORKOUT

Warm Up:
7 Min. AMRAP:
10 Kipping KB High Pulls
10 Goblet Squats
5 BB DL
5 BB Squats (any style)

MetCon:
Build:
3 Rounds
15 Pull Ups or 30 Ring Rows
10 Front Squats (115#/75#)
8 Minute Time Cap
5 minutes to practice a heavy clean

Welded:
3 Rounds
12 C2B Pull Ups
7 Front Squats (155#/105#)
8 Minute Time Cap
5 minutes to find 1RM clean

Warrior:
3 Rounds
7 Bar Muscle Ups
7 Front Squats (205#/135#)
8 Minute Time Cap
5 minutes to find 1RM clean

LEAN CLASS WORKOUT

Warm Up:
7 Min. AMRAP:
10 Kipping KB High Pulls
10 Goblet Squats
5 BB DL
5 BB Squats (any style)

MetCon:
South Lean:
For Time:
5K Row
200 Air Squats
150 AbMat Sit Ups
40 Minute Time Cap

Midtown Lean:
3 Rounds
(90 Sec. Work/90 Sec. Rest)
1. KB Complex
2. Burpee Box Jumps (24”/20”)
3. Cal Row/Bike/Ski (Rotate)
THEN:
For Completion:
100 Push Ups
2 Minute Side Plank (Accumulate)
100 Step Ups
50 KB High Pulls

9 Minute AMRAP (12/2/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 SA KB High Pull
10 SA KB Press
20 Jump Switch Lunges 

Skill Accessory Work: (14 Minutes)
Build: 7×8 Banded C2B
Welded: 7×4 Strict C2B
Warrior: 7×3 L-Sit Pull Up
*Complete 2 HSPU after each set

MetCon:
Build:
9 Minute AMRAP
9 Single Arm KB Press (each side)
12 SA DB OH Lunges (Choose Weight)
10 Double Unders or 50 Single Unders

Welded:
9 Minute AMRAP
9 HSPU
12 SA DB OH Lunges (50#/35#)
35 Double Unders

Warrior:
9 Minute AMRAP
9 Strict HSPU
12 SA DB OH Lunges (75#/50#)
50 Double Unders

Power Clean (11/27/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Strength: Power Clean (every 2:00)
Build: 5×4
Weld/War: Find 1RM

MetCon:
Build:
4x 3 Minute AMRAP
5 Double Unders or 30 Singles Unders
10 Ring Rows
6 Lateral Burpees
*2 minute rest between AMRAPs

Welded:
4×3 Minute AMRAP
30 Double Unders
6 Pull Ups
6 Burpees
*2 minute rest between AMRAPs

Warrior:
4×3 Minute AMRAP
30 Double Unders
6 C2B Pull Ups
6 Burpees
*2 minute rest between AMRAPs

Hang Snatch & Lean (11/26/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Min. Row/Ski
30 KB DL
20 Goblet Squats
10 KB Push Press (each arm)
10 KB Hang Snatches (each arm)

Strength: Hang Squat Snatch (every 2:00)
Build: 6×4 (choose weight)
Weld: 6×2
War: Find 1RM

MetCon:
Build:
5 Rounds
15 Wall Balls
5 PS (95#/65#) or PC (115#/75#)
12 Minute Time Cap

Welded:
5 Rounds
15 Wall Balls (20#/14#)
4 Power Snatches (135#/95#)
12 Minute Time Cap

Warrior:
5 Rounds
15 Wall Balls (20#/14#)
3 Power Snatches (175#/120#)
12 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
2 Min. Row/Ski
30 KB DL
20 Goblet Squats
10 KB Push Press (each arm)
10 KB Hang Snatches (each arm)

South Lean:
8 Rounds
20 DB Front Rack Lunges (In place)
20/16 Cal. Bike
20 Oblique V-Ups (each side)
1 Minute Rest
35 Minute Time Cap

Midtown Lean:
14 Minute AMRAP
30/22 Cal. Machine
20 Box Step Ups (24”/20”)
10 Fat Bar DL (120#/80#)
3 Minute Rest
14 Minute AMRAP
30 Fat Bar S2OH (120#/80#)
20 Fat Bar Power Cleans (120#/80#)
10 Burpee Box jumps (24#/20#)

Front Squat (11/25/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
30 Sec. Plank
7 DB Split Squat (each leg)
7 SA DB Row (each arm)

Strength: Front Squat (every 2:00)
Build: 7×4 (choose weight)
Weld/War: 7×2 @80%

MetCon:
Build:
8 Minute AMRAP
12 DL (155#/105#)
24/20 Cal. Bike

Welded:
8 Minute AMRAP
12 DL (265#/165#)
24/20 Cal. Row

Warrior:
8 Minute AMRAP
12 DL (315#/205#)
24/20 Cal. Row