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Front Squat and Lean (12/19/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Minute Machine
20 Goblet Split Squat
20 KBS
20 PVC PT

Strength: Front Squat (every 2:00)
Build: 4×6
Weld/War: 4×3 (Heavy)

MetCon:
Build:
5 Rounds
10 Bar Facing Burpees
10 Power Cleans (95#/65#)
12 Minute Time Cap

Welded:
5 Rounds
10 Bar Facing Burpees
10 Power Cleans (135#/95#)
12 Minute Time Cap

Warrior:
3 Rounds
15 Bar Facing Burpees
10 Power Cleans (205#/135#)
12 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
3 Minute Machine
20 Goblet Split Squat
20 KBS
20 PVC PT

MetCon:
Midtown Lean:
8 Minute AMRAP
10 DB Step Ups (35#/20#, 24”/20”)
10 DB Push Ups
10 DB Hang Power Cleans (35#/20#)
2 Minute Rest
8 Minute AMRAP
10 DB Lunges (35#/20#)
10 DB Burpees (35#/20#)
10 DB Bent Over Rows (35#/20#)
2 Minute Rest
8 Minute AMRAP
10/8 Cal. Ski
10 Pull Ups
10 Alt. V-Ups (each leg)

Handstand/Muscle Up and Lean (12/17/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
20 Step Ups
20 KBS
2 laps around the rig

Skill: 10 minutes
Handstand or Muscle Up Work

MetCon:
Build:
15 Minute AMRAP
2 Rounds
12 Banded C2B Pull Ups
40 Air Squats
2 Rounds
10 Power Snatches (95#/65#)
20 Box Jumps (24”/20”)

Welded:
15 Minute AMRAP
2 Rounds
4 Bar Muscle Ups
20 Alt. Pistols
2 Rounds
10 Power Snatches (135#/95#)
20 Box Jumps (24”/20”)

Warrior:
15 Minute AMRAP
2 Rounds
4 Ring Muscle Ups
20 Alt. Pistols
2 Rounds
10 Power Snatches (135#/95#)
20 Box Jumps (24”/20”)

LEAN CLASS WORKOUT

Warm Up:
2 Rounds
20 Step Ups
20 KBS
2 laps around the rig

South Lean:
4 Rounds
1500 Meter Row
30 Air Squats
10 Burpees
38 Minute Time Cap

Midtown Lean:
For Time:
100/80 Cal. Bike
100 Plate G2OH (45#/25#)
100 Sit Ups
100 Burpees
100 Air Squats
100/80 Cal. Row
38 Minute Time Cap

Snatch (12/16/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15/12 Cal. Machine
12 SA Hang DB Snatches
10 Goblet Squats 

Strength: Snatch (every 2:00, drop & reset)
Build: 5×5 Power
Weld/War: 5×3 Squat

MetCon:
Build:
For Time:
80/70 Cal. Bike
30 Wall Balls (14#/10#)
10 Power Cleans (95#/65#)
25 Wall Balls
10 Power Cleans
20 Wall Balls
10 Power Cleans
16 Minute Time Cap

Welded:
For Time:
80/70 Cal. Row
30 Wall Balls (20#/14#)
10 Power Cleans (155#/105#)
25 Wall Balls
8 Power Cleans (185#/125#)
20 Wall Balls
6 Power Cleans (205#/135#)
16 Minute Time Cap

Warrior:
For Time:
80/70 Cal Row
30 Wall Balls (20#/14#)
10 Power Cleans (225#/155#)
25 Wall Balls
8 Power Cleans (255#/165#)
20 Wall Balls
6 Power Cleans (275#/175#)
16 Minute Time Cap

Saturday WOD & Weightlifting (12/14/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
For Time:
50 Heavy KB Swings
100 Burpees
200 Air Squats
300 Cal Row or Bike

OR

2 Rounds
25 Heavy KB Swings
50 Burpees
100 Air Squats
150 Cal Row or Bike
40 Minute Time Cap

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Snatch Pull + Hang Squat Snatch (every 1:30)
10 Sets (Choose weight)

Snatch Push Press
5×5 (Choose weight)

Bent Over Snatch Rows
3×15 

Not for Time (12/13/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Laps Around the Rig
2 Rounds
6 Burpees
20 Reverse Lunges
10 DB Push Press

MetCon:
Build:
3 Rounds (Not For Time)
80 Cal. Row
40 Air Squats
90 Second Plank
20 Push Ups
30 Minute Time Cap

Welded:
3 Rounds 
(Not For Time)
80 Cal. Row
40 Air Squats
90 Second Plank
10 HSPU
30 Minute Time Cap

Warrior:
3 Rounds 
(Not For Time)
80 Cal. Row
40 Air Squats
90 Second Plank
10 Strict HSPU
30 Minute Time Cap

Power Cleans & Lean (12/11/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Strength: Power Clean (every 1:45)
Build: 5×5
Weld/War: 5×3 (TnG)

MetCon:
Build:
18 Min. EMOM
1. 7 Kipping Leg Raises
2. 10 Thrusters (75#/55#)

Welded:
18 Min. EMOM
1. 7 T2B
2. 7 Thrusters (95#/65#)

Warrior:
18 Min. EMOM
1. 10 T2B
2. 10 Thrusters (95#/65#)

LEAN CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
South Lean:
For Time:
5K Row
300 Double Unders
38 Minute Time Cap

Midtown Lean:
4 Rounds
(2 Minutes each)
Max Cal. Ski
Max Rep Box jumps (24”/20”)
Max Rep Anchored Sit Ups
Max Rep Push Up into Goblet Squat Clean (35#/26#)
Rest

Back Squat & Lean (12/10/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 SA KB Front Rack Split Squat (each side)
20 Glute Bridges
15 SA KB Bent Over Rows (each arm)
10  SA KB Press (each arm)
Finish w/: 10 Tempo Air Squats (55X0)

Strength: Back Squat (every 2:00)
4×3 (choose weight)

MetCon:
Build:
7 Rounds
7 Pull Ups or 14 Ring Rows
7 PC & PP (75#/55#)
12 Minute Time Cap

Welded:
7 Rounds
7 C2B Pull Ups
3 Clean & Jerks (165#/115#)
12 Minute Time Cap

Warrior:
7 Rounds
3 Burpee RMU
3 Clean & Jerks (205#/135#)
12 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
2 Rounds
10 SA KB Front Rack Split Squat (each side)
20 Glute Bridges
15 SA KB Bent Over Rows (each arm)
10  SA KB Press (each arm)
Finish w/: 10 Tempo Air Squats (55X0)

MetCon:
South Lean:
3 Rounds
30 Burpees
40 Goblet Squats
80 AbMat Sit Ups
100 Mountain Climbers (each side)
36 Minute Time Cap

Midtown Lean:
3×4 Minute AMRAP
12/10 cal row
8 burpees
6 DB Hang Clean and Jerk 50/35 each arm
THEN:
3×4 Minute AMRAP
12 Jump Switch Lunge
10 V-Ups
8 Push-Up to Shoulder Taps
*1 minute rest between AMRAPs.

25 Minute AMRAP (12/9/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 SA KB Bent Over Rows (each arm)
10 SA KB Front Squats (each arm)
10 SA KBS (each arm)

MetCon:
Build:
25 Minute AMRAP
25/20 Cal. Bike
25 DU or 75 Singles
10 G2OH (95#/65#)

Welded:
25 Minute AMRAP
500 Meter Row
50 Double Unders
5 Squat Snatches (115#/75#)

Warrior:
25 Minute AMRAP
500 Meter Row
75 Double Unders
5 Squat Snatches (165#/115#)