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Pull Ups, Burpees, Squat Cleans (8/16/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 KB High Pulls (each side)
10 Single Arm Bent Over KB Rows (each side)
3 Rounds
10 Cal. Sprint on a machine
5 Burpees

MetCon:
Build:
For Time:
30 Pull Ups or 60 Ring Rows
20 Lateral Burpees
10 Power Cleans (95#/65#)
8 Power Cleans (115#/75#)
6 Power Cleans (135#/95#)
10 Minute Time Cap

Welded:
For Time:
50 Pull Ups
20 Lateral Burpees
5 Squat Cleans (165#/115#)
4 Squat Cleans (185#/125#)
3 Squat Cleans (205#/135#)
10 Minute Time Cap

Warrior:
For Time:
50 Chest to Bar
20 Lateral Burpees
5 Squat Cleans (225#/155#)
4 Squat Cleans (245#/165#)
3 Squat Cleans (265#/175#)
10 Minute Time Cap

With or Without a Vest & Lean (8/15/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
3 Rounds
100 Air Squats
30 Push Ups
400 Meter Run
3 Rounds
10 Power Cleans (115#/75#)
50 DUs or 150 Singles
30 Minute Time Cap

Welded:
3 Rounds (w/vest)
100 Air Squats
40 Push Ups
400 Meter Run
3 Rounds (w/o vest)
7 Power Snatches (135#/95#)
75 Double Unders
30 Minute Time Cap

Warrior:
3 Rounds
(w/vest)
100 Air Squats
40 Push Ups
400 Meter Run
3 Rounds (w/o vest)
7 Power Snatches (165#/115#)
150 Double Unders
30 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
For Time:
1 Mile Run
100 Wall Balls (14#/10#)
40 Devil’s Press (35#/20#)
800 Meter Run
50 Wall Balls
20 Devil’s Press
34 Minute Time Cap

Squat Snatch (8/14/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 KB High Pulls (each side)
10 Single Leg KB RDL (each side)
15 Ring Rows

Strength: Squat Snatch (every 2:00)
Build: 6×5 Power Snatch
Welded: 6×3 @75%
Warrior: 6×2 @80%

MetCon:
Build:
For Time:
15-12-9
DL (165#/115#)
12-12-12
Pull Ups
9 Minute Time Cap

Welded:
For Time:
15-12-9
DL (255#/175#)
12-12-12
C2B Pull Ups
9 Minute Time Cap

Warrior:
For Time:
15-12-9
DL (315#/205#)
5-5-5
BMU
9 Minute Time Cap

15 Minute AMRAP & Lean (8/13/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
15 Sec. FLR
5 Push Ups (3 Sec. Down)
Coaches Choice

MetCon:
Build:
15 Minute AMRAP
30 Push Ups
20 Alt. DB Snatches (40#/25#)
25/20 Cal Bike

Welded:
15 Minute AMRAP
15 HSPU
20 Alt. DB Snatches (50#/35#)
500 Meter Row

Warrior:
15 Minute AMRAP
20 Strict HSPU
20 Alt. DB Snatches (75#/50#)
500 Meter Row

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
15 Sec. FLR
5 Push Ups (3 Sec. Down)
Coaches Choice

MetCon:
5x 5 Minute AMRAP
7 Front Squats (95#/65#)
7 Lateral Burpees
200 Meter Run
Rest 1 minute after each AMRAP

Front Squat (8/12/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
8 Goblet Squats (w/5 sec. pause)
15 Sec. Dead Hang
15/12 Cal. Machine

Strength: Front Squat (every 2:00)
Build: 5×5
Welded: 5×2 @85%
Warrior: Find 3RM

MetCon:
Build:
For Time:
42-30-18
Knee Raises
21-15-9
Power Cleans (95#/65#)
3 Minute Rest
18-30-42
Knee Raises
9-15-21
Front Squats
15 Minute Time Cap

Welded:
For Time:
21-15-9
T2B
Power Cleans (115#/75#)
3 Minute Rest
9-15-21
T2B
Front Squats
15 Minute Time Cap

Warrior:
For Time:
21-15-9
T2B
Power Cleans (135#/95#)
3 Minute Rest
9-15-21
T2B
Front Squats
15 Minute Time Cap

Snatch Accessory (8/9/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Single Leg KB RDL (each side)
15 Russian KBS

Strength: Snatch Accessory (every 1:30)
Build: 5x 3 Snatch DL + 9 HSHP
Welded: 5x 3 Snatch DL + 1 HSS
Warrior: 5x 4 Snatch Pulls @90%

MetCon:
Build:
3 Rounds
9 Pull Ups
3 Thrusters (105#/80#)
3 Minute Rest
3 Rounds
7 Pull Ups
4 Thrusters (95#/65#)
3 Minute Rest
3 Rounds
5 Pull Ups
5 Thrusters (75#/55#)
19 Minute Time Cap

Welded:
3 Rounds
12 Pull Ups
3 Thrusters (145#/100#)
3 Minute Rest
3 Rounds
9 Pull Ups
4 Thrusters (135#/95#)
3 Minute Rest
3 Rounds
6 C2B Pull Ups
5 Thrusters (115#/75#)
19 Minute Time Cap

Warrior:
3 Round
12 C2B Pull Ups
3 Thrusters (175#/115#)
3 Minute Rest
3 Rounds
9 C2B Pull Ups
4 Thrusters (155#/105#)
3 Minute Rest
3 Rounds
6 C2B Pull Ups
5 Thrusters (135#/95#)
19 Minute Time Cap

4 Rounds & Lean (8/8/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 Hang DB Snatches (each side)
5 Broad Jumps
10 Air Squats

MetCon:
Build:
4 Rounds
16 Alt. DB Snatches (35#/20#)
12 Box Jump Overs (24”/20”)
8 Single Arm OHS (each side)
16 Minute Time Cap

Welded:
4 Rounds
16 Alt. DB Snatches (50#/35#)
12 Box Jump Overs (24”/20”)
8 Single Arm OHS (each side)
16 Minute Time Cap

Warrior:
4 Rounds
16 Alt. DB Snatches (75#/50#)
12 Box Jump Overs (30”/24”)
8 Single Arm OHS (each side)
16 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 Hang DB Snatches (each side)
5 Broad Jumps
10 Air Squats

MetCon:
Partner WOD
2 Rounds
10 Minute AMRAP
400 Meter Run
500 Meter Row
10 Minute AMRAP
10 Single Arm KB Push Press (35#/26#, each side)
10 Single Arm KB Front Squats (35#/26#, each side)
10 Burpees
20 KB Swings (35#/26#)

*Partner one will start with the the first AMRAP, partner two will start with the second AMRAP then switch.
*Each person will do each AMRAP twice.

Power Snatch (8/7/19)

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GROUP CLASS WORKOUT

Warm Up
3 Rounds
15 PVC PT
10 PVC OHS
2 Rounds
15 Jump Squats
30 Banded GM

Strength: Power Snatch (every 2:00)
4×5 (Build: Singles, Weld/War: TnG)

MetCon:
Build:
For Time:
120/100 Cal Bike
75 Wall Balls
50 DL (135#/95#)
17 Minute Time Cap

Welded:
For Time:
2K Row
75 Wall Balls
50 DL (185#/125#)
17 Minute Time Cap

Warrior:
For Time:
2K Row
75 Wall Balls
50 DL (225#/155#)
17 Minute Time Cap