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5×3 Minute AMRAP (10/4/19)

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GROUP CLASS WORKOUT

Warm Up
5 Rounds
30/30 Machine Sprints
Finish w/: 30 KBS + 20 Burpees

Accessory Work: 5 Rounds
20 Hammer Curls
40 Banded Tricep Extensions

MetCon:
Build:
5×3 Minute AMRAP
6 Power Snatches (75#/55#)
8 Push Ups
8 Cal. Row
1 minute rest after each AMRAP

Welded & Warrior:
5×3 Minute AMRAP
5 Squat Snatches (95#/65#)
10 Push Ups
10/8 Cal. Bike
1 minute rest after each AMRAP

Front Squats and Lean (10/3/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds (Inc. weight)
5 Single Arm DB C&J
5 Single Arm DB FS (each side)
Finish w/: 20 burpee + kip/pull up

Strength: Front Squat (every 2:00)
5×3 (choose weight)

MetCon:
Build:
14 Minute EMOM
1. 8 Power Cleans (95#/65#)
2. 8 Box Jump Overs

Welded:
14 Minute EMOM
1. 5 Power Cleans (165#/110#)
2. 10 Box Jump Overs

Warrior:
14 Minute EMOM
1. 5 Power Cleans (205#/135#)
2. 10 Box Jump Overs

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds (Inc. weight)
5 Single Arm DB C&J
5 Single Arm DB FS (each side)
Finish w/: 20 burpee + kip/pull up

MetCon:
35 Minute AMRAP
2 Rounds
700 Meter Row
40 AbMat Sit Ups
2 Rounds
25 Push Ups
40 Air Squats

HSPU, Ring Muscle Ups and Lean (10/1/19)

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GROUP CLASS WORKOUT

Warm Up:
Crossover Symmetry
2 Rounds
2 min. ATYT
30 Sec. Rest
2 Min. Press
30 Sec. Rest
2 Min. Hollow Rock

Skill: Strict HSPU or RMU (10 Minutes)
Choose one movement to work on

MetCon:
Build:
12 Minute AMRAP
100 Single Unders or 25 DUs
10 DL (155#/105#)
21 Cal. Row

Welded:
12 Minute AMRAP
50 Double Unders
7 DL (275#/165#)
21 Cal. Row

Warrior:
12 Minute AMRAP
100 Double Unders
7 DL (335#/215#)
21 Cal. Row

LEAN GROUP CLASS WORKOUT

Warm Up:
Crossover Symmetry
2 Rounds
2 min. ATYT
30 Sec. Rest
2 Min. Press
30 Sec. Rest
2 Min. Hollow Rock

MetCon:
3 Rounds
75/60 Cal. Bike
25 Burpees
20 Goblet Squats
15 KB Snatches (each arm)
35 Minute Time Cap

Clean & Jerk (9/30/19)

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GROUP CLASS WORKOUT

Warm Up:
8 min. AMRAP
8 Cal. Machine
8 Single Leg Squats to Box
8 Air Squats
8 Burpee to Kipping Pull-Up
Clean and Jerk Progression

Strength: Clean & Jerk (every 1:45)
Build: 5×5
Welded: 5×3
Warrior: 5×2

MetCon:
Build:
For Time:
15-12-9
Thrusters (75#/55#)\
Pull Ups
3 Minute Rest
9-12-15
Pull Ups
Thrusters (75#/55#)
14 Minute Time Cap

Welded and Warrior:
For Time:
15-12-9
Thrusters (95#/65#)
C2B Pull Ups
3 Minute Rest
9-12-15
C2B Pull Ups
Thrusters (95#/65#)
14 Minute Time Cap

Hammer Curls & Pull Ups (9/27/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 No Push Up Burpees
15 Bent Hollow Rocks
20 Plank Shoulder Taps

Accessory Work: 4 Rounds
Build: 15 Hammer Curls + 4×8-12 Ring Row (Lat Focus)
Welded: 15 Hammer Curls + 4×8-10 Strict Pull Ups
Warrior
: 15 Hammer Curls + 6-8  Strict C2B Pull Ups

MetCon:
Build:
2 Rounds
400m Run
15 Power Cleans (95#/65#)
25 Box Jumps/Step Ups
15 Push Press (95#/65#)
15 Minute Time Cap

Welded:
2 Rounds
400m Run
8 Squat Cleans (165#/115#)
25 Box Jumps (24”/20”)
8 Push Jerk (165#/115#)
15 Minute Time Cap

Warrior:
2 Rounds
400m Run
8 Squat Cleans (205#/135#)
25 Box Jumps (24”/20”)
8 Push Jerks (205#/135#)
15 Minute Time Cap

Deadlift and Lean (9/26/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
250m row
15 Sec. Static Single Leg Glute Bridge (each leg)
10 Glute Bridges (both legs)
Finish w/: 30 Hollow Rocks

Strength: Deadlift (every 2:00)
Build: 3×4 + 10 Push Ups
Weld: 3×4 + 15 Push Ups
War: 3×4 + 20 Push Ups

MetCon:
Build:
14 Minute EMOM
1. 16 Toes to Target or Tuck Ups
2. 10 Alt. DB Snatches (35#/20#)

Welded:
14 Minute EMOM
1. 8 T2B
2. 10 Alt. DB Snatches (50#/35#)

Warrior:
14 Minute EMOM
12 TTB
8 Alt. DB Snatches (75#/50#)

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
250m row
15 Sec. Static Single Leg Glute Bridge (each leg)
10 Glute Bridges (both legs)
Finish w/: 30 Hollow Rocks

MetCon:
For Time:
3K Row
20 Strict Press (75#/55#)
2 Minute Rest
2K Row
30 Push Press (75#/55#)
2 Minute Rest
1K Row
40 Push Jerk (75#/55#)
35 Minute Time Cap

Snatches, Wall Balls & Lean (9/24/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
For Time:
15-12-9
Snatch (95#/65#)
15-15-15
Wall Balls
3 Minute Rest
12-9-6
Snatch (95#/65#)
20-20-20
Wall Balls
20 Minute Time Cap

Welded:
For Time:
9-6-3
Snatch (135#/95#)
20-20-20
Wall Balls
3 Minute Rest
5-3-1
Snatch (155#/105#)
30-30-30
Wall Balls
20 Minute Time Cap

Welded:
For Time:
9-6-3
Snatch (185#/125#)
20-20-20
Wall Balls
3 Minute Rest
5-3-1
Snatch (205#/135#)
30-30-30
Wall Balls
20 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
5×5 Minute AMRAP
10 Walking Lunges
7 No Push Up Burpees
7 Lemon Squeezes
10 Single Arm DB Clean and Jerk (50#/35#)
1:30 Rest After Each AMRAP