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Power Clean + Split Jerk (6/14/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
200 Meter Run
5 BB Front Squats
5 Strict Press
Finish w/: 20 Single Leg KB RDL (each side)

Strength: Power Clean + Split Jerk (every 1:30)
Build: 6×3
Welded: 6×2 (choose weight)
Warrior: 6×1 (heavy)

MetCon:
Build:
14 Minute EMOM
1. 8 Thrusters (75#/55#)
2. 10 Double Unders or 50 Singles

Welded:
14 Minute EMOM
1. 8 Thrusters (95#/65#)
2. 40 Double Unders

Warrior:
14 Minute EMOM
1. 10 Thrusters (95#/65#)
2. 60 Double Unders

DB Snatch, Machine & Lean (6/13/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 Goblet Squats
6 Cossack Squats
20 Banded Pull Aparts

MetCon:
Build:
For
Time:
30 Alt. DB Snatches (40#/25#)
30/24 Cal. Bike
3 Minute Rest
20 Alt. DB Snatches
30/24 Cal. Bike
3 Minute Rest
10 Alt. DB Snatches
30/24 Cal. Bike

27 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 27 minutes.

Welded:
For Time:
30 Alt. DB Squat Snatches (50#/35#)
30/24 Cal. Row
3 Minute Rest
20 Alt. DB Squat Snatches
30/24 Cal Row
3 Minute Rest
10 Alt. DB Squat Snatches
30/24 Cal Row

27 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 27 minutes.

Warrior:
For Time:
30 Alt. DB Squat Snatches (75#/50#)
30/24 Cal. Row
3 Minute Rest
20 Alt. DB Squat Snatches
30/24 Cal Row
3 Minute Rest
10 Alt. DB Squat Snatches
30/24 Cal Row

27 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 27 minutes.

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 Goblet Squats
6 Cossack Squats
20 Banded Pull Aparts

MetCon:
For Time:
1.5 Mile Run
50 Walking Lunges
2 Minute Rest
2K Ski
50 Walking Lunges
2 Minute Rest
800 Meter Run
50 Walking Lunges

38 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 38 minutes.

Bench Press (6/12/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Push Ups
20 Banded Tricep Extensions
30 sec. Push Up Plank
10 Cossack Squats

Strength: Bench Press (every 2:00)
5×6

MetCon:
Build:
3 Rounds
400 Meter Run
15 Push Ups
10 Heavy DB/KB Presses

15 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 15 minutes.

Welded:
3 Rounds
400 Meter Run
10 HSPU
8 Alt. Pistols

15 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 15 minutes.

Warrior:
3 Rounds
400 Meter Run
15 Strict HSPU
14 Alt. Pistols

15 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 15 minutes.

9 Rounds & Lean (6/11/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
For Time:
9 Rounds
5 Pull Ups/14 Ring Rows
10 Double Unders/30 singles
5 Squat Cleans (65#/45#)

Add weight every 3 rounds:
Rounds 1-3 @65#/45#
Rounds 4-6 @75#/55#
Rounds 7-9 @95#/65#

24 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 24 minutes.

Welded:
For Time:
9 Rounds
4 Chest to Bar Pull Ups
25 Double Unders
4 Squat Cleans (95#/65#)

Add weight every 3 rounds:
Rounds 1-3 @95#/65#
Rounds 4-6 @115#/75#
Rounds 7-9 @135#/95#

24 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 24 minutes.

Warrior:
For Time:
3 Rounds
7 Chest to Bar Pull Ups
40 Double Unders
3 Squat Cleans (185#/125#)
3 Rounds
6 Chest to Bar Pull Ups
40 Double Unders
3 Squat Cleans (225#/155#)
3 Rounds
5 Chest to Bar Pull Ups
40 Double Unders
3 Squat Cleans (275#/175#)

24 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 24 minutes.

LEAN GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
3 Rounds
1K Row
20 Devil’s Press (Light Weight)
3 Rounds
100 Double Unders/200 Singles
50 Air Squats
25 Renegade Rows (each side)

35 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 35 minutes.

Power Snatch (6/10/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Single Arm DB Push Jerks (each side)
20/16 Cal. Machine
25 Banded GMs

Strength: Power Snatch (every 1:30)
Build: 8×4
Welded: 8×2 (70-80%)
Warrior: Find 1RM

MetCon:
Build:
10 Min. AMRAP
8 S2OH (75#/55#)
8 Lateral Burpees

Welded:
10 Min. AMRAP
8 S2OH (115#/75#)
8 Lateral Burpees

Warrior:
10 Min. AMRAP
8 S2OH (155#/105#)
8 Lateral Burpees

Skill AMRAP (6/6/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 Kip Swings
10 Hollow Rocks
2 Rounds
8 Broad Jumps
8 Heavy KB High Pulls

Skill: 3×2 Minute AMRAPs (1:30 rest after each AMRAP)
Build:
10 Straight Arm Banded Lat Pull Downs
Welded:
Ring MU or Strict Chest to Bar
Warrior:
Ring MU

MetCon:
Build:
2 Sets
Buy In: 800 Meter Run
2 Rounds
12 DL (95#/65#)
9 HPC (95#/65#)
6 S2OH (95#/65#)
2 Rounds
30 Air Squats
15 Box Jump Overs
18 Minute Time Cap

Welded/Warrior:
2 Sets
Buy In: 800 Meter Run
2 Rounds
12 DL (155#/105#)
9 HPC (155#/105#)
6 S2OH  (155#/105#)
2 Rounds
30 Air Squats
15 Box Jump Overs
18 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 Kip Swings
10 Hollow Rocks
2 Rounds
8 Broad Jumps
8 Heavy KB High Pulls

MetCon:
For Time:
3K Row
50 T2B
100 Single Arm OH Walking Lunges (40#/25#)

Strict Press (6/5/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
15 Single Arm KB Press (each side)
20 Air Squats
30 Banded Tricep Ext.

Strength: Strict Press (every 2:00)
6×5
Superset with 12 Hammer Curls

MetCon:
Build:
For Time:
500 Meter Row
30 Front Squats (115#/75#)
50 Push Ups

Welded:
For Time:
500 Meter Row
30 OHS (135#/95#)
20 HSPU

Warrior:
For Time:
500 Meter Row
30 OHS (155#/105#)
30 HSPU

17 Minute AMRAP (6/4/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15/12 Cal. Machine
20 Banded GM
10 Push Ups

MetCon:
Build:
17 Minute AMRAP
2 Rounds
9 Lateral Burpees
9 Power Cleans (95#/65#)
50 Single Unders or 10 DUs

Welded:
17 Minute AMRAP
2 Rounds
9 Lateral Burpees
9 Power Cleans (135#/95#)
50 Double Unders

*Every 2 rounds add 1 rep to burpees and power cleans (increase weight) and 10 reps to DU.
10 @135#/95# + 60 DUs
11 @165#/115# + 70 DUs
12 @185#/125# + 80 DUs

Warrior:
17 Minute AMRAP
2 Rounds
9 Lateral Burpees
9 Power Cleans (155#/105#)
70 Double Unders

*Every 2 rounds add 1 rep to burpees and power cleans (increase weight) and 10 reps to DU.
10 @155#/105# + 80 DUs
11 @205#/135# + 90 DUs
12 @225#/155# + 100 DUs

LEAN CLASS WORKOUT

Warm Up:
3 Rounds
15/12 Cal. Machine
20 Banded GM
10 Push Ups

MetCon:
4 Rounds
800 Meter Run
30 KB Swings (35#/26#)
30 V-Ups
35 Minute Time Cap