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Strict Press (7/25/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 Band Pull Aparts
10 PVC PT
2 Rounds
20/15 Cal Machine
15 Air Squats

Strength: Strict Press (every 2:00)
7×10 (light)

MetCon:
Build:
For Time:
15 OHS (75#/55#)
400 Meter Run
12 OHS (95#/65#)
400 Meter Run
9 OHS (115#/75#)
400 Meter Run
13 Minute Time Cap

Welded:
For Time:
15 OHS (115#/75#)
400 Meter Run
12 OHS(135#/95#)
400 Meter Run
9 OHS(155#/105#)
400 Meter Run
13 Minute Time Cap

Warrior:
For Time:
15 OHS (135#/95#)
400 Meter Run
12 OHS (165#/115#)
400 Meter Run
9 OHS (195#/125#)
400 Meter Run
13 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 Band Pull Aparts
10 PVC PT
2 Rounds
20/15 Cal Machine
15 Air Squats

Lean:
2×15 Minute AMRAP
40/35 Cal. Row
30 Alt. DB Snatches (40#/25#)
20 Single Arm Push Press (each side)
10 Single Arm Front Squats (each side)
*2 minute rest after each AMRAP.

Monster Mash (7/24/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
8 Single Leg KB RDL (each side)
10 BB Front Squats
12 Cal. Machine

MetCon:
Build:
0:00-8:00 Minutes
AMRAP
15 DU or 70 Singles
8 DB OH Lunges (30#/20#, in place)
12/9 Cal. Row
8:00-13:00 Minutes
Find 4RM Deadlift
13:00-19:00 Minutes
For Time:
30 DU or 200 Singles
14 DB OH Lunges
30/24 Cal. Row
*There will be 3 different scores, one for each workout.

Welded:
0:00-8:00 Minutes
AMRAP
50 Double Unders
8 DB OH Lunges (50#/35#, in place)
12/9 Cal. Bike
8:00-13:00 Minutes
Find 1RM Squat Clean
13:00-19:00 Minutes
For Time:
150 Double Unders
14 DB OH Lunges
30/24 Cal. Bike
*There will be 3 different scores, one for each workout.

Warrior:
0:00-8:00 Minutes
AMRAP
70 Double Unders
8 DB OH Lunges (75#/50#, in place)
12/9 Cal. Bike
8:00-13:00 Minutes
Find 1RM Squat Clean
13:00-19:00 Minutes
For Time:
200 Double Unders
14 DB OH Lunges
30/24 Cal. Bike
*There will be 3 different scores, one for each workout.

Back Squat (7/23/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
6 Goblet Squats
15/12 Cal. Machine

Strength: Back Squat (2:00)
Build: 5×5
Welded: 5×3 (Heavy)
Warrior: 5×1 (90%)

MetCon:
Build:
12 Minute AMRAP
10 Pull Ups or 16 Ring Rows
20 Wall Balls (14#/10#)
*Decrease pull ups by 2 and WB by 4 reps each round and go up by 2 and 4 after getting to the bottom.

Welded:
12 Minute AMRAP
20 Pull Ups
20 Wall Balls (20#/14#)
*Decrease by 4 reps each round and go up by 4 after getting down to 4.

Warrior:
12 Minute AMRAP
20 C2B Pull Ups
20 Wall Balls (20#/14#)
*Decrease by 4 reps each round and go up by 4 after getting down to 4.

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
6 Goblet Squats
15/12 Cal. Machine

MetCon:
3 Rounds
800 Meter Run
25 DL (115#/75#)
15 Lateral Burpees
50 AbMat Sit Ups
35 Minute Time Cap

Push Jerk (7/19/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 Banded Face Pulls
10 KB High Pulls (each side)
10 Sec. Dead Hang

Strength: Push Jerk (every 1:15)
Build: 6×4
Welded: 6×3
Warrior: 6×1

MetCon:
Build:
For Time:
50-40-30
Knee Raises
21-15-9
Power Snatches or Power Cleans (75#/55#)
13 Minute Time Cap

Welded:
For Time:
21-15-9
T2B
15-12-9
Power Snatches (115#/75#)
13 Minute Time Cap

Warrior:
For Time:
27-21-15
T2B
9-7-5
Power Snatches (175#/120#)
13 Minute Time Cap

Snatch & Lean (7/18/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC PT
10 OHS
Finish with:
50 Russian KBS
15 Single Arm Push Press (each side)

Strength: Snatch (every 1:30)
Build: 6×1 PS
Welded: 6×1 SS+OHS
Warrior: 6×1 Squat Snatch (85-90%)

MetCon:
Build:
5 Minute AMRAP
Max Squat Clean Thrusters (95#/65#)

Welded:
5 Minute AMRAP
Max Squat Clean Thrusters (135#/95#)

Warrior:
5 Minute AMRAP
Max Squat Clean Thrusters (155#/105#)

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC PT
10 OHS
Finish with:
50 Russian KBS
15 Single Arm Push Press (each side)

MetCon:
2 Rounds
2 Mile Run
25 Goblet Squats (53#/35#)
45 Minute Time Cap

22 Minute AMRAP (7/17/19)

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GROUP CLASS WORKOUT

Warm Up:
40/30 Cal. Machine
30 Banded GM
20 SL Sit Ups
200 Meter Run

MetCon:
Build:
22 Minute AMRAP
50 Wall Balls
15 DUs or 75 Singles
40 Knee Raises
15 DUs or 75 Singles
30 Weighted Split Squats
15 DUs or 75 Singles
20 DL (165#/115#)
15 DUs or 75 Singles

Welded:
22 Minute AMRAP
50 Wall Balls
50 Double Unders
40 T2B
50 Double Unders
30 Alt. Pistols
50 Double Unders
20 DL (255#/165#)
50 Double Unders

Warrior:
22 Minute AMRAP
50 Wall Balls
75 Double Unders
40 T2B
75 Double Unders
30 Alt. Pistols
75 Double Unders
20 DL (315#/205#)
75 Double Unders

5 Rounds & Lean (7/16/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
20/15 Cal. Machine
20 PVC PT
20 OHS

MetCon:
Build:
5 Rounds
500 Meter Row
12 OHS (75#/55#) or Front Squats (95#/65#)
12 Lateral Burpees
8 Banded Pull Ups or 16 Ring Rows
30 Minute Time Cap

Welded:
5 Rounds
500 Meter Row
12 OHS (115#/75#)
12 Lateral Burpees
12 Pull Ups
30 Minute Time Cap

Warrior:
5 Rounds
500 Meter Row
12 OHS (135#/95#)
12 Lateral Burpees
12 C2B Pull Ups
30 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
2 Rounds
20/15 Cal. Machine
20 PVC PT
20 OHS

MetCon:
7 Rounds (Every 5 Minutes)
40 Air Squats
25 KB Swings (44#/26#)
15/12 Cal. Bike

Front Squat (7/15/19)

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GROUP CLASS WORKOUT

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

Strength: Front Squat (every 1:30)
Build: 5×5 (choose weight)
Welded: 5×3 @75-80%)
Warrior: 5×1 @90%

MetCon:
Build:
10 Minute AMRAP
16 Push Ups
14 HPC (95#/65#)
16/14 Cal. Row

Welded:
10 Minute AMRAP
12 HSPU
14 HPC (135#/95#)
16/14 Cal. Bike

Warrior:
10 Minute AMRAP
12 Strict HSPU
14 HPC (165#/115#)
16/14 Cal. Bike