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Max Power Clean (4/1/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
20/15 calorie machine
10 kettlebell high pulls (each side)
20 banded good mornings
5 inch worms

Strength: Power Clean (12 Minutes)
Find 1 rep max

MetCon:
Welded Rx:
3 Rounds
7 power cleans (165#/115#)
18 toes to bar
12 Minute Time Cap

Lean:
3 Rounds
18 kettlebell swings (53#/35#)
15 goblet squats (53#/35#)
12 toes to bar
12 Minute Time Cap

Saturday WOD & Weightlifting (3/30/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
5 Rounds
30 kettlebell swings (35#/26#)
20 goblet squats (35#/26#)
10 burpee pull ups
60/50 calorie machine
38 minute time cap

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting
1 Power Snatch + 1 OHS (every 1:15)
8 Sets

Snatch High Pulls (every 1:15)
8×3 @80% of best Snatch

Snatch Push Press (every 1:15)
5×4 (choose weight)

Sumo Deadlift (3/28/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 Cossack squats (each side)
10 ring rows
10 leg swings (each side)
5 burpee broad jumps

Strength: Sumo Deadlift  (every 2:00)
8×3 (Moderate Weight)
Skill: 4-8 Strict handstand push ups/25’ handstand walk/5 dumbbell press

MetCon:
Welded Rx:
For Time:
30 front rack lunges (135#/95#)
30 lateral burpees
10 Minute Time Cap

Lean:
For Time:
Buy In: 1 mile run or 120/100 calorie bike
3 Rounds
40 wall balls (14#/10#, 10’/9’)
40 V-Ups
Cash Out: 1 mile run or 120/100 calorie bike
38 Minute Time Cap

Power Snatch (3/26/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 single arm kettlebell high pulls (each arm)
10 single arm kettlebell presses (each arm)
2 Rounds
5 single leg Romanian deadlifts (each leg)
10 push ups

Strength: Power Snatch (12 minutes)
Find 1 rep max
Intro: 8×4

MetCon:
Welded Rx:
10 Minute AMRAP
20 shoulder to overhead (95#/65#)
40 toes to bar
20 shoulder to overhead (115#/75#)
30 toes to bar
20 shoulder to overhead (135#/95#)
20 toes to bar

Lean:
20 Rounds
20/15 calorie bike
5 burpees
Welded Athlete: 1 heavy snatch after burpees.
35 Minute Time Cap

Front Squat (3/25/19)

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GROUP CLASS WORKOUT

Warm Up:
90 sec. PVC stretch
3 Rounds
5 goblet squats (5 second pause in bottom)
20 banded good morning
5 inch worms
15/12 calorie machine

Strength: Front Squat (every 1:45)
8×3 @78%

MetCon:
Welded Rx:
8 Minute AMRAP
70 double unders
2 ring muscle ups
2 heavy power cleans

Lean:
8 Minute AMRAP
16 air squats/8 alternating pistols
8 pull ups/12 ring rows
2 heavy power cleans/6 light power cleans

Saturday WOD & Weightlifting (3/23/19)

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REMINDER: South Location classes are cancelled for 19.5 Throwdown and BBQ.

GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean:
15 Minute AMRAP
800 meter run
20 power cleans (95#/65#)
10 thrusters (95#/65#)
2 Minute Rest
15 Minute AMRAP
15 hang kettlebell snatches (each side)
15 burpees
30/24 calorie bike

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
1 Power Snatch + 1 OHS w/3 sec. pause at bottom (every 1:45)
8×3 (Moderate Weight)

Clean and Jerk w/2 sec. pause in Jerk Catch Position (every 1:45)
8×3

Hang Power Snatch (3/21/19)

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GROUP CLASS WORKOUT

Warm Up:
8 Minute AMRAP
15/12 calorie machine
10 alternating dumbbell snatches
10 walking lunges

Strength: Hang Power Snatch (every 1:30)
6×3 (Across)
Intro: 6×5

MetCon:
Welded Rx:
21 Minute EMOM
1. Max DB Front Squats (50#/35#)
2. Max Box Jump Overs (24”/20”)
3. Rest

Lean:
20 Rounds
1 minute work/30 second rest machine
Cash out:
2 Rounds
30 air squats
20 AbMat sit ups
10 strict pull ups or 20 ring rows
40 Minute Time Cap