Blog Search

Carly Garinskas

By: 0

This week’s Featured Athlete was chosen by Coach Kelly! Keep up the awesome work Carly!

“My girl Carly is my DE Member Monday!! She consistently comes and crushes it in the morning and would often double up and come back to Ladies Night for round 2! She hasn’t missed a Committed Club month yet! She’s such a hard worker with a great attitude and is getting so strong. I’ve enjoyed watching her on her fitness journey so far and can’t wait to see where the future takes her! Plus she’s a hair guru, an amazing dog aunt and always the best dressed. Thank you for being a part of our community! Keep up the great work!️” – Coach Kelly

Front Squat and Lean (12/19/19)

By: 0

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)

By: 0

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)

By: 0

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)

By: 0

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)

By: 0

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)

By: 0

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)

By: 0

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.