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Push Press & Lean (11/21/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Laps around the rig
3 Rounds
50’ Bear Crawl
10 SA KB High Pull (each arm)
10 SA KB Snatches (each arm)
10 SA Ring Rows (3 sec down)

Strength: Push Press (every 1:45)
5×4 (choose weight)

MetCon:
Build:
4 Rounds
100 Singles or 25 DU
18 Alt. DB Snatches (35#/20#)
14 Box Jump Overs (24”/20”)
12 Minute Time Cap

Welded:
4 Rounds
100 Double Unders
18 Alt. DB Snatches (50#/35#)
14 Box Jump Overs (24”/20”)
12 Minute Time Cap

Warrior:
4 Rounds
100 Double Unders
12 Alt. DB Snatches (75#/50#)
14 Box Jump Overs (24”/20”)
12 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
3 Laps around the rig
3 Rounds
50’ Bear Crawl
10 SA KB High Pull (each arm)
10 SA KB Snatches (each arm)
10 SA Ring Rows (3 sec down)

MetCon:
South:
38 Minute AMRAP
3 Rounds
20 Devils Press (25#/15#)
20 Weighted Lunges (Total)
3 Rounds
20 Cal Bike
20 Air Squats

Midtown:
For Time:
100 Walking Lunges
80/60 Cal. Bike
60 Push Ups
40 KB Swings (35#/26#)
3 Minute Rest
4 Rounds
25 Walking Lunges
20/15 Cal. Bike
15 Push Ups
10 KB Swings
35 Minute Time Cap

Front Squat (11/20/19)

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GROUP CLASS WORKOUT

Warm Up:
8 Min. AMRAP
30 sec. Plank
5 Burpees
3 Inch Worms
10 Tempo Air Squats 
(3 sec. Down)

Strength: Tempo Front Squat (every 2:00)
5×3 @ 65-70% (3 sec. down)

MetCon:
Build:
10 Rounds
4 Power Cleans (115#/75#)
5 Pull Ups or 10 Ring Rows
14 Minute Time Cap

Welded:
10 Rounds
2 Power Cleans (175#/120#)
4 C2B
14 Minute Time Cap

Warrior:
10 Rounds
2 Power Cleans (225#/155#)
2 BMU
14 Minute Time Cap

Power Snatch & Lean (11/19/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice (Dynamic Warm Up)
Row Game

Strength: Power Snatch (every 2:00)
Build: 6×5  Weld: 6×3 (choose weight)
War: 6×2 (heavy)

MetCon:
Build:
10 Minute AMRAP
10 Power Snatches (75#/55#) or Power Cleans (95#/65#)
15/12 Cal. Row

Welded/Warrior:
10 Minute AMRAP
10 Power Snatches (95#/65#)
15/12 Cal. Bike

LEAN CLASS WORKOUT

Warm Up:
Coaches Choice (Dynamic Warm Up)
Row Game

MetCon:
South Lean:
5 Rounds
1K Row
30 KB Swings
20 Goblet Squats
35 Minute Time Cap

Midtown Lean:
Strength:
4×12 DB Step Ups
4×5-8 Strict Pull Ups

4 Rounds
90 sec. work/30 sec. rest
1. Max Cal. Ski
2. Dual DB Hang Snatch (35#/20#)
3. AbMat Sit Ups (Adv. lemon squeeze)

 

Squat Clean (11/18/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Min. Machine
2 Rounds
10 SA KB Hang C&J (each arm)
10 SA KB Front Squats 
(2 sec. pause at bottom)
Finish w/: 20 Hollow Rocks

Strength: Squat Clean (every 1:30)
Build: 5×3 PC + FS
Welded/Warrior: 5×1 @80%

MetCon:
Build:
4 Rounds
20 Wall Balls (14#/10#)
12 Pull Ups or 24 Ring Rows
9 Minute Time Cap
5 Minutes Squat Clean Practice

Welded:
4 Rounds
20 Wall Balls (20#/14#)
12 Pull Ups
9 Minute Time Cap
5 Minutes to find 1RM Squat Clean

Warrior:
4 Rounds
20 Wall Balls (20#/14#)
12 C2B
9 Minute Time Cap
5 Minutes to find 1RM Squat Clean

Accessory Work (11/15/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
20 Banded Face Pulls
20 SA KB Suitcase DL)
10 Push Ups

Accessory Work: 10 Minutes
4x 15 Hammer Curls + 10 Press
Build: 4×20 Banded GM
Weld/War: 4×8 BB GM (Wide Stance)

MetCon:
4 Rounds
25 Cal. Bike
10 HPC (115#/75#)
10 Lateral Burpees
18 Minute Time Cap

Welded:
4 Rounds
500 Meter Row
5 HPC (175#/120#)
10 Lateral Burpees
18 Minute Time Cap

Warrior:
4 Rounds
500 Meter Row
5 HPC (225#/155#)
10 Lateral Burpees
18 Minute Time Cap

Strict Press & Lean (11/14/19)

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GROUP CLASS WORKOUT

Warm Up:
1 Min. Passive Bar Hang
10 Tempo Push Ups (3 sec. down)
Partner Warm Up:
2 Rounds
250 Meter Row
10 Dual KB Thrusters
10 Dual KB Push Jerks
Finish with: 10 Scap Pull Ups

Strength: Strict Press (every 1:30)
Build: 5×8
Weld/War: 5×3 (Heavy)
Finish w/: 100 Banded Tricep Extensions

MetCon:
Build:
14 Minute EMOM
1. 8 Pull Ups or 16 Ring Rows
2. 8 Box Jump Overs

Welded:
14 Minute EMOM
1. 8 C2B Pull Ups
2. 10 Box Jump Overs

Warrior:
14 Minute EMOM
1. 10 C2B Pull Ups
2. 14 Box Jump Overs

GROUP CLASS WORKOUT

Warm Up:
1 Min. Passive Bar Hang
10 Tempo Push Ups (3 sec. down)
Partner Warm Up:
2 Rounds
250 Meter Row
10 Dual KB Thrusters
10 Dual KB Push Jerks
Finish with: 10 Scap Pull Ups

MetCon:
South:
For Time:
4K Row
100 Weighted Lunges
5 Minute Plank (Accumulated)
35 Minute Time Cap

Midtown:
10 Minute AMRAP
20 Wallballs 20/14
10 Alt. DB snatches 50/35
3 Minute Rest
10 Minute AMRAP
10 DB Facing Burpees
10 DB Lunges (each leg)
3 Minute Rest
10 Minute AMRAP
50/40 Cal. Row
40/30 Cal. Ski

Hang Power Snatch (11/13/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Strength: Hang Power Snatch (every 1:45)
Build: 5×4
Weld/War: 5×3 (below the knee)
Finish w/: 40 High Pulls (light)

MetCon:
Build:
3 Rounds
15 DL (135#/95#)
25 Double Unders or 150 Single Unders
9 Minute Time Cap

Welded:
3 Rounds
7 DL (275#/185#)
70 Double Unders
9 Minute Time Cap

Warrior:
3 Rounds
7 DL (365#/255#)
100 Double Unders
9 Minute Time Cap