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DB Snatches & Dubs (1/25/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
5 Single Arm KB OHS (each side)
20 Band Pull Aparts
20/15 Cal. Machine
5 Tempo Push Ups (3000)

Accessory Work: (Do Not Superset)
5×15 BB Upright Row (every 1:15)
5×40 Banded Tricep Extension (every 1:15)

MetCon:
Welded Rx & Lean:
8 Rounds
10 Alt. DB Squat Snatches (50#/35#)
40 Double Unders
30 second rest

Intro:
8 Single Arm KB Swings (each side)
80 Single Unders

Welded Athlete:
6 @75#/50#
70 Double Unders

Test: “The Wall” (1/21/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 Cal Machine
10 Goblet Squats (10 sec. pause on last rep)
10 Leg Swings (each side)
8 Single Leg KB RDL (each side)

Strength: Squat Clean (12 minutes)
Find 1 rep max
Intro: 18×1 (light to moderate weight)

MetCon:
Welded Rx:
Test: “The Wall”
10 Squat Clean and Jerks (115#/75#)
8 Squat Clean and Jerks (135#/95#)
6 Squat Clean and Jerks (155#/105#)
4 Squat Clean and Jerks (165#/110#)
2 Squat Clean and Jerks (175#/115#)

Welded Athlete:
10 @155#/105#
8 @185#/125#
6 @225#/155#
4 @245#/165#
2 @265#/175#
*16 Minute Time Cap

Lean:
For Time:
2K Row
50 Wall Balls
*16 Minute Time Cap

Saturday WOD & Weightlifting (1/19/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean:
For Time:
1 mile run or 2K row
120/100 calorie bike

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
3 Position Snatch (every 1:30)
(Floor, Below Knee, Above Knee)
7 Sets @70-75%

Deficit Snatch DL (every 2:00)
(Stand on 25 pound plates)
5×5 @80% of best Snatch (Needs to be heavy)

Back Raises
4×30