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Dubs, OHS and Running (6/26/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 Sec. Squat Hold
10 PVC PT
3 Rounds
20 Sec. Standing Calf Stretch (each side)
12 Walking Lunges

MetCon:
Build:
For Time:
15-15-15
Double Unders
or
75-75-75
Singles
12-9-6
OHS or Front Squats (95#/65#)
Finish with:
800 Meter Run
4 Minute Rest
15-15-15
Double Unders
or
75-75-75
Singles
9-12-15
OHS or Front Squats
Finish with:
800 Meter Run
23 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 23 minutes.

Welded:
For Time:
50-50-50
Double Unders
12-9-6
OHS (115#/75#)
Finish with:
800 Meter Run
4 Minute Rest
50-50-50
Double Unders
6-9-12
OHS
Finish with:
800 Meter Run
23 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 23 minutes.

Warrior:
For Time:
75-75-75
Double Unders
12-9-6
OHS (165#/115#)
Finish with:
800 Meter Run
4 Minute Rest
75-75-75
Double Unders
6-9-12
OHS
Finish with:
800 Meter Run
23 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 23 minutes.

6 Rounds and Lean (7/25/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 tempo KB Strict Press (3 sec. down, each side)
5 KB Bent Over Rows (3 sec. up, each side)
2 Rounds
25/20 Cal Machine
15 Air Squats, 10 Push Ups

MetCon:
Build:
For Time:
3 Rounds
8 Pull Ups or 16 Ring Rows
12 Thrusters (75#/55#)
3 Rounds
25 Knee Raises
12 Power Cleans (75#/55#)
20 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 20 minutes.

Welded:
For Time:
3 Rounds
15 Pull Ups
15 Thrusters (95#/65#)
3 Rounds
10 TTB
5 Power Cleans (155#/105#)
20 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 20 minutes.

Warrior:
For Time:
3 Rounds
15 Chest to Bar
15 Thrusters (95#/65#)
3 Rounds
15 TTB
7 Power Cleans (185#/125#)
20 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 20 minutes.

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 tempo KB Strict Press (3 sec. down, each side)
5 KB Bent Over Rows (3 sec. up, each side)
2 Rounds
25/20 Cal Machine
15 Air Squats, 10 Push Ups

MetCon:
3 Rounds
1500 Meter Row
20 Single Arm DB Thrusters (each side)
2 Minute Plank
30 Single Arm DB Hang Cleans (each side)
38 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 38 minutes.
Scoring: 1 Round = 127, Row = 15 reps, Plank = 12 reps

Front Squat (6/24/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

Strength: Front Squat (every 1:30)
Build: 5×5
Welded: 5×3 (75-80%)
Warrior: 5×1 (90%)

MetCon:
Build:
14 Minute AMRAP
4 DL (165#/115#)
8 Lateral Burpees
200 Meter Run
8 Single Arm OH Lunges (35#/20#)
200 Meter Run
*Scoring: 1 Round = 22 reps, Run = 1 rep

Welded:
14 Minute AMRAP
4 DL (275#/175#)
8 Lateral Burpees
200 Meter Run
8 Single Arm OH Lunges (50#/40#)
200 Meter Run
*Scoring: 1 Round = 22 reps, Run = 1 rep

Warrior:
14 Minute AMRAP
3 DL (365#/255#)
8 Lateral Burpees
200 Meter Run
8 Single Arm OH Lunges (60#/45#)
200 Meter Run

*Scoring: 1 Round = 21 reps, Run = 1 rep

Saturday WOD & Weightlifting (6/22/19)

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LEAN CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
2 Rounds
800 Meter Run
100 Bicycles (each side)
50 KB Swings (choose weight)
3 Minute Rest
2 Rounds
1K Row
50 Step Ups
50 Goblet Squats
40 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 40 minutes.

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Squat Snatch (Touch and Go)
Find 3RM

Squat Snatch
9×1 @85% of weight lifted

Hang Snatch High Pulls
5×10

Partner WOD (6/21/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Strength: 3×4 Minute AMRAP
1. KB Shrugs (Sets of 10)
2. Crossover Symmetry (Y-T-A)
3. Glute Band

MetCon:
Build:
Partner WOD
14 Rounds
250 Meter Row
14 Push Ups
8 Hang Dual DB Snatches (35#/20#)
17 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 17 minutes.

Welded:
Partner WOD
14 Rounds
250 Meter Row
10 HSPU
5 Dual KB Snatches (44#/26#)
17 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 17 minutes.

Warrior:
Partner WOD
14 Rounds
250 Meter Row
10 Strict HSPU
5 Dual KB Snatches (53#/35#)
17 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 17 minutes.

Back Squat & Lean (6/20/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 Banded GM
15 Air Squats
25/20 Cal Machine

Strength: Back Squat (every 1:45)
Build: 4×6
Welded: 4×5
Warrior: 4×3

MetCon:
Build:
12 Minute EMOM
3 Power Snatches (75#/55#)
2 Squat Snatches (75#/55#)
1 OHS (75#/55#)
4 Lateral Burpees

Welded:
12 Minute EMOM
3 Power Snatches (95#/65#)
2 Squat Snatches (95#/65#)
1 OHS (95#/65#)
4 Lateral Burpees

Warrior:
12 Minute EMOM
3 Power Snatches (115#/75#)
2 Squat Snatches (115#/75#)
1 OHS (115#/75#)
4 Lateral Burpees

LEAN CLASS WORKOUT

Warm Up:
3 Rounds
25 Banded GM
15 Air Squats
25/20 Cal Machine

MetCon:
For Time:
3 Rounds
21-18-15-12-9-6-3
Cal. Bike
Air Squats
1 Minute Rest After Each Round
40 Minute Time Cap
*Use a weight vest if you have one
*If not completed within the time cap add remaining reps as seconds to 40 minutes.

3 Rounds (6/19/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Leg Swings (each side)
10 Scap Pull Ups
3 Rounds
200 Meter Run
8 Med. Ball Thrusters

MetCon:
Build:
3 Rounds (Every 10 Minutes)
40 Wall Balls
400 Meter Run
30 Ring Rows o15 Pull Ups

Welded:
3 Rounds (Every 10 Minutes)
50 Wall Balls
400 Meter Run
20 C2B Pull Ups

Warrior:
3 Rounds 
(Every 10 Minutes)
50 Wall Balls
400 Meter Run
8 BMU

Snatch Complex and Lean (6/18/19)

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GROUP CLASS WORKOUT

Warm Up:
7 Minute AMRAP
8 Single Arm Push Press,
8 Single Leg RDL
15 second Dead Hang
5 Jump Tucks

Strength: Snatch Complex (every 1:30)
Build: 6x 3 Snatch DL + 3 Hang Power Snatches
Welded: 6x 1 Hang Power Snatch + 2 OHS
Warrior: 6x 1 Hang Squat Snatch + 1 Hang Power Snatch + 1 OHS

MetCon:
Build:
9 Minute AMRAP
30 Double Unders or 200 Singles
40 S2OH (75#/55#)
30 Double Unders or 200 Singles
40 Lateral Burpees

Welded:
9 Minute AMRAP
100 Double Unders
40 S2OH (95#/65#)
100 Double Unders
40 Lateral Burpees

Warrior:
9 Minute AMRAP
150 Double Unders
50 S2OH (95#/65#)
150 Double Unders
50 Lateral Burpees

LEAN CLASS WORKOUT

Warm Up:
7 Minute AMRAP
8 Single Arm Push Press,
8 Single Leg RDL
15 second Dead Hang
5 Jump Tucks

MetCon:
30 Minute AMRAP
400 Meter Run
2 Rounds
10 DB Thrusters (Choose weight)
1 Minute Plank
2 Rounds
20 Push Ups
10 KB Swings (Choose weight)

Front Squat 6/17/19

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 Sit Ups
10 Single Arm Bent Over Rows
10 Goblet Squats

Strength: Front Squat (every 1:45)
Build: 5×4
Welded: 5×3 (75-80%)
Warrior: 5×2 (85%)

MetCon:
Build:
2 Rounds
15 Power Cleans (95#/65#)
40 Knee Raises
12 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 12 minutes.

Welded:
2 Rounds
15 Power Cleans (155#/105#)
30 T2B
12 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 12 minutes.

Warrior:
2 Rounds
10 Power Cleans (225#/155#)
40 T2B
12 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 12 minutes.

Saturday WOD & Weightlifting (6/15/19)

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GROUP CLASS WORKOUT

Warm Up: Coaches Choice

MetCon:
3 Rounds
40 Burpee Box Jumps
40 Cal Row
80 Walking Lunges
800 Meter Run
Finish with:
3 Minute Plank
50 Oblique V-Ups (each side)
100 Bicycles

45 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 45 minutes.

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up: Coaches Choice

Weightlifting:
Squat Clean + Front Squat + Split Jerk
8 Sets

Clean Pull + Floating Clean Pull
6 Sets @100% of best Clean