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Back Squat (12/11/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 single leg kettlebell Romanian deadlift
10 air squats
30 second plank

Strength; Back Squat (every 1:15)
5×2 @80%
Intro: 5×4 (light)

MetCon:
Welded Rx:
9 Minute AMRAP
12 pull ups
8 burpees
6 thrusters (115#/75#)

Lean:
38 Minute AMRAP
50/40 calorie bike
4 Rounds
4 squat clean thrusters (135#/95#)
15 push ups
Then:
50/40 calorie row

Saturday WOD & Weightlifting (12/8/18)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
For Time:
50 burpees
70 kettlebell deadlift (53#/35#)
90 calorie row
110 air squats
130 calorie bike
150 double unders
No Time Cap

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Squat Snatch (every 1:45)
7×3
Snatch Pull (every 1:45)
5×4 @90%
Snatch Push Press (every 1:45)
4×5 (choose weight)

Snatch Balance (12/6/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC pass throughs
5 single arm kettlebell overhead squats (each arm)
30 second plank
5 jump squats

Strength: Snatch Balance (every 1:15)
6×2
Intro: 1 snatch push press + 1 overhead squat or front squats

MetCon:
Welded Rx:
For Time:
40 box jump overs (24”/20”)
30 toes to bar
20 alternating dumbbell snatches (75#/50#)
8 minute time cap

Lean:
25 Rounds
250 meter row
30 second rest
40 minute time cap