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Deadlifts and Row (8/30/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Accessory Work: (9 Minutes)
3 Rounds
50 Dual DB High Pulls (light weight)
15 BB Rows (heavy weight)

MetCon:
Build:
3×5 Minute AMRAP
5 DL (165#/115#)
10 Cal. Row
*2 minute rest between AMRAPs.

Welded:
3×5 Minute AMRAP
5 DL (225#/155#)
10 Cal. Row
*2 minute rest between AMRAPs.

Warrior:
3×5 Minute AMRAP
5 DL (315#/205#)
10 Cal. Ski
*2 minute rest between AMRAPs.

EMOM and Lean (8/29/19)

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GROUP CLASS WORKOUT

Warm Up:
30/25 Cal. Machine
40 Air Squats (With Glute Band)
20 Inch Worms

MetCon:
Build:
20 Minute EMOM
1. 8 HPC (95#/65#) + 5 DU or 30 Singles
2. 5 DU or 30 Singles + 10/8 Cal. Bike

Welded:
20 Minute EMOM
1. 8 HPC (115#/75#) + 15 DU
2. 15 DU + 10/8 Cal. Bike

Warrior:
20 Minute EMOM
1. 8 HPC (135#/95#) + 30 DU
2. 30 DU + 10/8 Cal. Bike

LEAN CLASS WORKOUT

Warm Up:
30/25 Cal. Machine
40 Air Squats (With Glute Band)
20 Inch Worms

MetCon:
For Time:
Buy In: 2 Mile Run
“DT”
5 Rounds
12 DL (95#/65#)
9 Hang Power Clean (95#/65#)
6 Push Jerks (95#/65#)
Cash Out: 100 Ab Mat Sit Ups
800 Meter Run

5 Rounds (8/28/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Heavy Russian KBS
15 KB DL
10 Cossack Squats

MetCon:
Build:
5 Rounds
25/20 Cal. Bike
10 Power Snatches (75#/55#) or Power Cleans (95#/65#)
25 Knee Raises
24 Minute Time Cap

Welded:
5 Rounds
500 Meter Row
5 Squat Snatches (135#/95#)
15 T2B
24 Minute Time Cap

Warrior:
5 Rounds
500 Meter Row
5 Squat Snatches (185#/125#)
15 T2B
24 Minute Time Cap

Clean & Jerk and Lean (8/27/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
20 Banded Face Pulls
10 BB High Pulls
5 Front Squats

Strength: Clean and Jerk (every 1:30)
Build: 5×5 Clean & PP
Welded/Warrior: 5×2 @70%

MetCon:
Build:
14 Minute AMRAP
10 Pull Ups or 20 Ring Rows
10 Power Cleans (95#/65#)
15 Wall Balls (14#/10#)

Welded:
14 Minute AMRAP
5 Ring Muscle Ups
10 Power Cleans (115#/75#)
15 Wall Balls (20#/14#)

Warrior:
14 Minute AMRAP
5 Ring Muscle Ups
10 Power Cleans (155#/105#)
15 Wall Balls (20#/14#)

LEAN CLASS WORKOUT

Warm Up:
4 Rounds
20 Banded Face Pulls
10 BB High Pulls
5 Front Squats

MetCon:
35 Minute AMRAP
1K Row
15 DL (135#/95#)
30 Goblet Lunges

4 Rounds (8/26/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15/12 Cal. Machine
15 sec. Dead Hang
15 sec. FLR

MetCon:
Build:
4 Rounds
800 Meter Run
40 Air Squats
30 Push Ups
15 Pull Ups or 30 Ring Rows
42 Minute Time Cap

Welded:
4 Rounds
800 Meter Run
50 Air Squats
40 Push Ups
20 Pull Ups
42 Minute Time Cap

Warrior:
4 Rounds
800 Meter Run
50 Air Squats
40 Push Ups
20 Pull Ups
42 Minute Time Cap

Saturday WOD & Weightlifting (8/24/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice 

MetCon:
3 Rounds
1500 meter Row
150 Double Unders or 300 Singles
75 V-Ups
25 Power Cleans (95#/65#)
40 Minute Time Cap

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice 

Weightlifting:
Clean and Jerk (every 1:30)
8×2 @75-80% 

Clean Pulls (every 2:00)
5×4 @90% of best Clean

Split Jerk Press (every 1:30)
5×5 (Choose weight)

Cleans, Bike & Dubs (8/23/19)

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GROUP CLASS WORKOUT

Warm Up: Coaches Choice

MetCon:
Build:
For Time:
15 Squat Cleans (75#/55#)
15/12 Cal. Row
15 DU or 100 Singles
12 Squat Cleans (95#/65#)
15/12 Cal. Row
15 DU or 100 Singles
9 Squat Cleans (115#/75#)
15/12 Cal. Row
15 DU or 100 Singles
6 Squat Cleans (135#/95#)
15/12 Cal. Row
15 DU or 100 Singles
3 Squat Cleans (155#/105#)
23 Minute Time Cap

Welded:
For Time:
15 Squat Cleans (95#/65#)
15/12 Cal. Bike
100 Double Unders
12 Squat Cleans (135#/95#)
15/12 Cal. Bike
100 Double Unders
9 Squat Cleans (165#/115#)
15/12 Cal. Bike
100 Double Unders
6 Squat Cleans (185#/125#)
15/12 Cal. Bike
100 Double Unders
3 Squat Cleans (225#/155#)
23 Minute Time Cap

Warrior:
For Time:
15 Squat Cleans (135#/95#)
15/12 Cal. Bike
100 Double Unders
12 Squat Cleans (185#/125#)
15/12 Cal. Bike
100 Double Unders
9 Squat Cleans (225#/155#)
15/12 Cal. Bike
100 Double Unders
6 Squat Cleans (275#/175#)
15/12 Cal. Bike
100 Double Unders
3 Squat Cleans (305#/185#)
23 Minute Time Cap

Front Squat and Lean (8/22/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats
5 KB Push Press (each side)
3 Rounds
5 Broad Jumps
10 Ring Rows

Strength: Front Squat (every 1:00)
Build: 8×5
Welded: 8×4 @65%
Warrior: 8×3 @70%

MetCon:
Build:
3 Rounds
15 Pull Ups or 30 Ring Rows
15 Box Jump Overs (24”/20”)
15 S2OH (75#/55#)
16 Minute Time Cap

Welded:
3 Rounds
20 Pull Ups
18 Box Jump Overs (24”/20”)
16 S2OH (95#/65#)
16 Minute Time Cap

Warrior:
3 Rounds
25 C2B Pull Ups
20 Box Jump Overs (24”/20”)
15 S2OH (115#/75#)
16 Minute Time Cap

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats
5 KB Push Press (each side)
3 Rounds
5 Broad Jumps
10 Ring Rows

MetCon:
9 Rounds (every 4 Minutes)
200 Meter Run
12 Alt. DB Snatches (40#/25#)
16 Lunges