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“19.2” & Lean (8/6/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 SL Sit Ups
20 DUs
3 Rounds
10 Clean DL
5 Scap Pull Ups
Finish w/: 30 Heavy Russian KB Swings

MetCon:
Build:
20 Minute AMRAP “19.2″
5 Rounds
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans (95#/55#)

Squat Cleans
Round 2 = 13 @115#/75#
Round 3 = 11 @135#/95#
Round 4 = 9 @1555#/115#
Round 5 = 7 @185#/135#

Welded & Warrior:
20 Minute AMRAP “19.2”
5 Rounds
25 T2B
50 Double Unders
15 Squat Cleans (135#/85#)

Squat Cleans
Round 2 = 13 @185#/115#
Round 3 = 11 @225#/145#
Round 4 = 9 @275#/175#
Round 5 = 7 @315#/205#

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 SL Sit Ups
20 DUs
3 Rounds
10 Clean DL
5 Scap Pull Ups
Finish w/: 30 Heavy Russian KB Swings

MetCon:
3 Rounds
3 Minute AMRAP
10 Air Squats
10 Jump Switch Lunges
10 Step Ups
1 Minute Rest
3 Minute AMRAP
10 Renegade Row (35#/20#)
10 Push Ups on DB
10 Cal. Bike
1 Minute Rest
3 Minute AMRAP
10 V-Ups
30 Mountain Climbers
10 Box jumps (24”/20”)
1 Minute Rest

15 Minute AMRAP (8/5/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 KB High Pulls (each side)
10 KB Presses (each side)
10 Leg Swings (each direction)

MetCon:
Build:
15 Minute AMRAP
400 Meter Run
10 S2OH (95#/65#)
10 Lateral Burpees

Welded:
15 Minute AMRAP
400 Meter Run
8 S2OH (115#/75#)
10 Lateral Burpees

Warrior:
15 Minute AMRAP
400 Meter Run
6 S2OH (185#/125#)
10 Lateral Burpees

Saturday WOD & Weightlifting (8/3/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
3 Rounds (Every 10 Minutes)
50 Wall Balls
400 Meter Run
30 KB Swings (53#/35#)
20/15 Cal. Bike

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Hang Squat Snatch + OHS
(every 1:30)
10 Sets (Choose weight)

Hang Snatch High Pulls (every 1:30)
5×10 (Light)

Snatch Push Press (every 1:30)
4×6 (Choose weight)

Clean & Jerk (8/2/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Strength: Clean & Jerk (every 1:30)
Build: 5x 3 Power Cleans + 3 Push Press
Welded: 5x 2 Squat Clean +1 Split Jerk
War: 5x 1 Squat Clean + 1 Split Jerk @80-85%

MetCon:
Build:
10 Minute AMRAP
5 Power Snatches (95#/65#) or Power Cleans (115#/75#)
9 Bar Facing Burpees
13/11 Cal. Row

Welded:
10 Minute AMRAP
5 Power Snatches (135#/95#)
9 Bar Facing Burpees
13/11 Cal. Row

Warrior:
10 Minute AMRAP
5 Power Snatches (175#/115#)
9 Bar Facing Burpees
13/11 Cal. Ski

Snatch & Lean (8/1/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 KB High Pulls (each side)
5 KB Press (each side, 5 sec. pause at top of each rep)
200 Meter Jog

Strength: Snatch (every 1:15)
Build: 6×4 Power Snatch
Welded: 6×2 Squat Snatch
War: 6×1 Squat Snatch @80-90%

MetCon:
Build:
2 Rounds
35 S2OH (75#/55#)
14 Alt. DB Snatches (35#/20#)
800 Meter Run
7 Single Arm DB Thrusters (each side, 35#/20#)
18 Minute Time Cap

Welded:
2 Rounds
35 S2OH (95#/65#)
14 Alt. DB Snatches (50#/35#)
800 Meter Run
7 Single Arm DB Thrusters (each side, 50#/35#)
18 Minute Time Cap

Warrior:
2 Rounds
35 S2OH (115#/75#)
14 Alt. DB Snatches (75#/50#)
800 Meter Run
5 Single Arm DB Thrusters (each side, 75#/50#)
18 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 KB High Pulls (each side)
5 KB Press (each side, 5 sec. pause at top of each rep)
200 Meter Jog

MetCon:
35 Minute AMRAP
30-20-10
Cal. Row
Cal. Bike
Cal. Ski
15-15-15
DL (135#/95#, Minimum sets of 5)
3 minute rest after completing 15 deadlifts

Back Squat (7/31/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 Goblet Squats w/Glute Bands
6 Broad Jumps
10 PVC PT

Strength: Back Squat (every 2:00)
Build: 5×6
Welded: 5×3 @80%
Warrior: Find 1RM

MetCon:
Build:
12 Minute AMRAP
6 Pull Ups or 12 Ring Rows
6 OHS or FS (75#/55#)
*Add 1 rep to each movement every 2 rounds.

Welded:
12 Minute AMRAP
8 Pull Ups
8 OHS (95#/65#)
*Add 2 reps to each movement every 2 rounds.

Warrior:
12 Minute AMRAP
8 C2B Pull Ups
8 OHS (95#/65#)
*Add 2 reps to each movement every 2 rounds.

4 Rounds & Lean (7/30/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
4 Rounds
30/24 Cal. Bike
20 DU or 150 Singles
10 Squat Cleans (95#/65#)
18 Minute Time Cap

Welded:
4 Rounds
30/24 Cal. Row
50 Double Unders
8 Squat Cleans (135#/95#)

Squat Cleans
Round 2 = 6 @155#/105#
Round 3 = 4 @185#/125
Round 4 = 2 @205#/135#
18 Minute Time Cap

Warrior:
4 Rounds
30/24 Cal Row
100 Double Unders
8 Squat Cleans (225#/155#)

Squat Cleans
Round 2 = 6 @255#/165#
Round 3 = 4 @275#/175#
Round 4 = 2 @300#/185#
18 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
5 Rounds
2 Minutes Max Burpees
2 Minutes Max KB Swings (35#/26#)
2 Minutes Max Goblet Squats (35#/26#)
1 Minute Rest

Bench Press (7/29/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Push Ups
10 SL Sit Ups
10 Air Squats
Finish with
40 Banded GM

Strength: Bench Press (every 2:00)
4×5

MetCon:
Build:
18 Minute EMOM
1. 14 Knee Raises
2. 8/7 Cal. Row
3. 5 DL (155#/105#)

Welded
18 Minute EMOM
1. 8 T2B
2. 10/8 Cal. Bike
3. 2 DL (315#/205#)

Warrior:
18 Minute EMOM
1. 12 T2B
2. 10/8 Cal. Bike
3. 2 DL (385#/265#)

Saturday WOD & Weightlifting (7/27/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
35 Minute AMRAP
150 Double Unders or 250 Singles
30/24 Cal. Bike
30/24 Cal. Row
30/24 Cal. Ski
30 DL (135#/95#)

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Squat Clean+Push Jerk+Split Jerk
(every 2:00)
7 Sets (75-80%)

Clean Pulls (every 1:30)
5×4 @90% of best Clean

Weighted Back Raises
4×25

7 Minute AMRAP (7/26/19)

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GROUP CLASS WORKOUT

Warm Up: Coaches Choice

Strength: 4 Rounds (Superset, 12 Minutes)
30 Hammer Curls
15 Deficit Push Ups

MetCon:
Build:
7 Minute AMRAP
10 C&J (75#/55#)
8 Pull Ups or 12 Ring Rows
4 Minute Rest
7 Minute AMRAP
4 C&J (95#/65#)
6 Pull Ups or 10 Ring Rows
Score = Total Reps for both AMRAPs

Welded:
7 Minute AMRAP
10 C&J (95#/65#)
6 C2B Pull Ups
4 Minute Rest
7 Minute AMRAP
4 C&J (155#/105#)
4 C2B Pull Ups
Score = Total Reps for both AMRAPs

Warrior:
7 Minute AMRAP
10 C&J (95#/65#)
3 BMU
4 Minute Rest
7 Minute AMRAP
4 C&J (185#/125#)
2 BMU
Score = Total Reps for both AMRAPs