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Deadlift (4/11/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 banded good mornings
10 walking lunges
10 leg swings (each side)
10 push ups

Strength: Deadlift (every 2:00)
5×5 (Choose Weight)

MetCon:
Welded Rx:
2 Rounds
40/30 calorie bike
15 shoulder to overhead (135#/95#)

12 Minute Time Cap

Lean:
35 Minute AMRAP
2 Rounds
200 meter run or 12/10 calorie row
20 V-Ups
2 Rounds
10 strict press (75#/55#)
500 meter row

Back Squat (4/9/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 goblet squats
5 inch worms
3 Rounds
5 Samson stretch (each side)
5 kettlebell bent over row (each side)

Strength: Back Squat (13 Minutes)
Find 2 rep max

MetCon:
Welded Rx:
“Chuckin’ Hay”
For Time:
30 squat cleans (225#/155#)
Scaled: 165#/115#

12 Minute Time Cap

Lean:

20 Rounds
20/15 calorie row
12 air squats
8 push ups

35 Minute Time Cap

Push Jerk (4/8/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25/20 calorie machine
15 kettlebell high pulls (each side)
10 single arm push jerks (each side)
10 ring rows

Strength: Push Jerk (every 1:15)
6×3
Intro: 6×5

MetCon:
Welded Rx:
5 Rounds
50 double unders
14 alternating dumbbell snatches (50#/35#)
10 pull ups

14 Minute Time Cap

Lean:
5 Rounds
50 double unders
20/15 calorie bike

14 Minute Time Cap

Bench Press (4/4/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
5 tempo push ups (30X0)
20 banded tricep extensions
2 Rounds
15 air squats
10 walking lunges

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

MetCon:
Welded Rx:
9 Minute AMRAP
30 deadlifts (225#/155#)
150 double unders
45 wall balls (20#/14#, 10’/9’)
150 double unders

Lean:
4 Rounds
80/65 calorie bike
14 single arm dumbbell overhead walking lunges (40#/30#)
2 Minute Rest
36 Minute Time Cap

Test: “The Ladder” (4/2/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 goblet squats
10 leg swings (each side)
12 ring rows

MetCon:
Welded Rx:
Test: “The Ladder”
4 Rounds
10 Thrusters (95#/65#)
12 Pull Ups
Round 2: 135#/95#
Round 3: 165#/115#
Round 4: 185#/125#
14 Minute Time Cap

Lean:
10 Rounds
500 Meter Row
10 Burpees

Welded Athlete: Sub 10 Burpees for 5 Lateral Burpees + 3 Squat Cleans (185#/125#)
Every 2 Rounds:
Men: Add 20#
Women: Add 10#
35 Minute Time Cap