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Power Clean (9/23/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
200m Run
6 No Push Up Burpees
10 Single Arm DB Hang C&J (each arm)
2 Rounds
15 Lemon Squeezes
10 Jump Switch Lunges
Barbell Progression

Strength: Power Clean (every 1:30)
Build: 5×4
Welded: 5×3
Warrior: 5×2

MetCon:
Build:

12 Minute AMRAP
12 Thrusters (75#/55#)
12 Ring Rows
12 Cal. Row

Welded:
12 Minute AMRAP
9 Thrusters (95#/65#)
6 C2B Pull Ups
12 Cal. Bike

Warrior:
12 Minute AMRAP
6 Thrusters (135#/95#)
3 BMU
12 Cal. Bike

14 Minute EMOM (9/20/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 Push Ups (3 second pause at top)
10 Ring Rows
5 Goblet Squats (5 second pause in bottom of each rep)

Strength: Strict Press (every 1:30)
Build/Welded/Warrior: 5×6 (choose weight)

MetCon:
Build:
14 Minute EMOM
1. 8 Front Squats (75#/55#)
2. 16 Ring Rows

Welded:
14 Minute EMOM
1. 4 Front Squats (155#/105#)
2. 8 Pull Ups

Warrior:
14 Minute EMOM
1. 5 Front Squats (205#/135#)
2. 10 C2B

3 Rounds and Lean (9/19/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
3 Rounds
14 T2B
28 Cal. Bike
9 Squat Snatches (75#/55#)
Round 2: 7 @95#/65#
Round 3: 5 @115#/75#
17 Minute Time Cap

Welded:
3 Rounds
14 T2B
28 Cal. Row
9 Squat Snatches (115#/75#)
Round 2: 7 @135#/95#
Round 3: 5 @155#/105#
17 Minute Time Cap

Warrior:
3 Rounds
14 T2B
28 Cal. Row
9 Squat Snatches (165#/115#)
Round 2: 7 @185#/125#
Round 3: 5 @205#/135#
17 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
For Time:
50-40-30-20-10
Wall Balls (14#/10#)
AbMat Sit Ups
400 Meter Run
38 Minute Time Cap

Power Clean + Push Jerk (9/18/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 Heavy Russian KB Swings
5 Single Leg RDL (each side)
15 Air Squats

Strength: Power Clean + Push Jerk (every 1:30)
Build: 4×4
Welded/Warrior: 4×2

MetCon:
Build:
For Time:
50 DL (135#/95#)
40 Wall Balls
30 Cal. Row
20 Lateral Burpees
10 Power Cleans (135#/95#)
13 Minute Time Cap

Welded:
For Time:
50 DL (185#/125#)
40 Wall Balls
30 Cal. Bike
20 Lateral Burpees
10 Power Cleans (185#/125#)
13 Minute Time Cap

Warrior:
For Time:
50 DL (225#/155#)
40 Wall Balls
30 Cal. Bike
20 Lateral Burpees
10 Power Cleans (225#/155#)
13 Minute Time Cap

Back Squats & Lean (9/17/19)

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GROUP CLASS WORKOUT

Warm Up
3 Rounds
10 Weighted Cossack Squats
10 PVC Front Squats
Finish with
20 Light DB Thrusters

Strength: Back Squat (every 2:00)
Build/Welded/Warrior: 5×4 (choose weight)

MetCon:
Build:
4 Rounds
15 Pull Ups
15 Thrusters (75#/55#)
11 Minute Time Cap

Welded:
4 Rounds
10 C2B Pull Ups
15 Thrusters (95#/65#)
11 Minute Time Cap

Warrior:
4 Rounds
5 Ring Muscle Ups
15 Thrusters (95#/65#)
11 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up
3 Rounds
10 Weighted Cossack Squats
10 PVC Front Squats
Finish with
20 Light DB Thrusters

Lean MetCon:
4×7 Minute AMRAP
AMRAP 1 and 2:
10 Dual DB Snatch
10 Burpees
200 Meter Run
AMRAP 3 and 4:
20 Lunges (Total)
15 Oblique V-Ups (each side)
10 Front Squats (95#/65#)

*2 minute rest between AMRAPs.

2012 Regional Workout (9/13/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 Russian KB Swings
10 Leg Swings
3 Rounds
200 Meter Jog,
5 KB Cossack Squats (each side)

MetCon:
Build:
For Time:
150/130 Cal. Bike
100 Air Squats
40 HPC (95#/65#)
17 Minute Time Cap

Welded:
For Time:
2K Row
50 Alt. Pistols or 150 Air Squats
30 HPC (165#/115#)
17 Minute Time Cap

2012 Regional Workout
For Time:
2K Row
50 Alt. Pistols
30 HPC (225#/155#)
17 Minute Time Cap

Back Squat & Lean (9/12/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats (10 sec. pause in bottom of last rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

Strength: Back Squat
Build/Welded/Warrior: 5×5 (choose weight)

MetCon:
Build:
Partner WOD
2 Rounds
50 Cal. Row
40 Pull Ups or 120 Ring Rows
30 S2OH (95#/65#)
20 Lateral Burpees
20 Minute Time Cap

Welded:
Partner WOD
2 Rounds
50 Cal. Bike
40 C2B Pull Ups
30 S2OH (115#/75#)
20 Lateral Burpees
20 Minute Time Cap

Warrior:
Partner WOD
2 Rounds
50 Cal. Ski
40 C2B Pull Ups
30 S2OH (135#/95#)
20 Lateral Burpees
20 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats (10 sec. pause in bottom of last rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

MetCon:
5×5 Minute AMRAP
20 AbMat Sit Ups
10 DL (135#/95#)
200 Meter Run
*1:30 Rest in between AMRAPs