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Snatch Complex (6/3/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 KB High Pulls (each arm)
10 Goblet Squats
200 Meter Run

Strength: Power Snatch  + Hang Squat Snatch + Overhead Squat (every 1:30)
7 Sets (3 sec. pause in squat)
Build: Power Snatch + Hang Power Snatch + Overhead Squat/Hang Power Snatch

MetCon:
Build:
3 Rounds
14 Knees to Elbows
28 Wall Balls (14#/10#, 10’/9’)
400 Meter Run

Welded/Warrior:
3 Rounds
14 Toes to Bar
28 Wall Balls (20#/14#, 10’/9’)
400 Meter Run

Saturday WOD & Weightlifting (6/1/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Lean:
5 Rounds (1:30 Each Station)
1. 200m Run or 250 Row
2. Box Jump overs
3. Max Cal. Ski Erg
4. Max Single Arm DB/KB Hang Clean and Jerks
5. 45 Sec. Side Plank (each side)

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Bear Complex (Every 2:30)
5×3 (Rising)

4 Rounds
3-6 Behind the Neck Pull Ups
6 Front Rack Lunges (Heavy)
60 Second Wall Sit

Partner WOD (5/31/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Skill Work: 10 Minutes
Single/Double/Triple Under Practice

MetCon:
Build/Welded/Warrior:
Partner WOD
15 Minute of “19.1” (Alternating Rounds)
19 Wall Balls (20#/14#, 10’/9’)
19 Cal. Row
3 Minute Rest
15 Minute AMRAP (Both Working)
19 AbMat Sit Ups
Max Cal. Bike
*Switch bike every 19 Sit Ups.

2×5 Minute AMRAP (5/30/19)

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GROUP CLASS WORKOUT

Warm Up:
8 min. AMRAP
15 Sec. Hollow Body Hold
8 Air Squats
6 Push Ups

Accessory Work: 10 Minute EMOM
1. 6 Weighted Step Ups (Choose Weight)
2. 6-8 Strict Dips (Box/Ring)

MetCon:
Build:
2×5 Minute AMRAP
5 Power Cleans (95#/65#)
5 Push Press (95#/65#)
5 Pull Ups or 10 Ring Rows
*3 Minute Rest between AMRAPs

Welded/Warrior:
2×5 Minute AMRAP
5 Squat Cleans (135#/95#)
4 Push Jerks (135#/95#)
2 Rope Climbs/4 Muscle Ups/8 Pull Ups
*3 Minute Rest between AMRAPs
*Switch gymnastic movement for second AMRAP

LEAN GROUP CLASS WORKOUT

Warm Up:
8 min. AMRAP
15 Sec. Hollow Body Hold
8 Air Squats
6 Push Ups

MetCon:
5 Rounds (2 Minutes Each Station)
1. 30 Air Squats + Max Plank
2. Max Cal. Ski
3. AMRAP: 10 DB Push Press (35#/20#) + 10 Box jumps (24”/20”)
4. 
Max Rep Burpees

 

Run/Row/Bike + EMOM (5/29/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
10 Minutes to Complete:
1200 Meter Run or 1500/1250 Meter Row or 100/80 Cal. Bike
3 Minute Rest
20 Minute EMOM (max reps)
1. KB Swing (choose weight)
2. Push Ups
3. Goblet Squats
4. V-Ups or AbMat Sit ups

Welded:
10 Minutes to Complete:
1600 Meter Run or 2K Row or 170/140 Cal. Bike
3 Minute Rest
20 Minute EMOM (max reps)
1. Dual KB Snatch (36#/26#)
2. Push Ups
3. Dual KB Front Squats (35#/26#)
4. Toes to Bar

Warrior:
10 Minutes to Complete:
2000 Meter Run or 2500 Meter Row or 200/180 Cal. Bike
3 Minute Rest
20 Minute EMOM (max reps)
1. Dual KB Snatch (53#/35#)
2. HSPUs
3. Dual KB Front Squats (53#/35#)
4. GHD Sit Ups

Push Jerk (5/28/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 Scap Pull Ups
10 Scap Push Ups
2 Rounds
10 KB High Pulls (each side)
10 Side Plank Rotations (each side)

Strength: Push Jerk (every 1:30)
5×3 (choose weight)

MetCon:
Build:
10-9-8-7-6-5-4-3-2-1
Deadlifts (135#/95#)
Bar Facing Burpees
15 Minute Time Cap

Welded:
10-9-8-7-6-5-4-3-2-1
Deadlifts (185#/135#)
Bar Facing Burpees
15 Minute Time Cap

Warrior:
1-2-3-4-5-6-7-8-9-10
Deadlifts (185#/135#)
Bar Facing Burpees
15 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 Scap Pull Ups
10 Scap Push Ups
2 Rounds
10 KB High Pulls (each side)
10 Side Plank Rotations (each side)

MetCon:
For Time:
2 Mile Run or 3500 Meter Row
Then:
4 Rounds
10 DB Step Ups (35#/20#)
10 DB Reverse Lunges (35#/20#)
10 Weighted Sit Ups (35#/20#)
40 Minute Time Cap

“Murph” 5/24/19

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
For Time:
Buy In: 800 Meter Run
20 Rounds
5 Jumping Pull Ups or 10 Ring Rows
10 Push Ups
15 Air Squats
Cash Out: 800 Meter Run
60 Minute Time Cap
*No weight vest

Welded:
For Time:
Buy In: 1 Mile Run
10 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
Cash Out: 1 Mile Run
60 Minute Time Cap
*Optional weight vest

Warrior:
“Murph”
Buy In: 1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
Cash Out: 1 Mile Run
60 Minute Time Cap
*Mandatory weight vest

3 Minute AMRAPs (5/23/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Air Squats
5 Single Leg KB RDL (each side)
Coaches Choice

MetCon:
Build:
6×3 Min. Alt. AMRAPs
AMRAP 1
3 Power Snatches (75#/55#)
9 Cal. Bike
AMRAP 2
3 Push Press (75#/55#)
9 Cal. Bike
*1 minute rest after each AMRAP

Welded:
6×3 Min. Alt. AMRAPs
AMRAP 1
3 Power Snatches (115#/75#)
9 Cal. Bike
AMRAP 2
3 Push Press (115#/75#)
9 Cal. Bike
*1 minute rest after each AMRAP.

Warrior:
6×3 Min. Alt. AMRAP’s
AMRAP 1
3 Power Snatches (135#/95#)
9 Cal. Bike
AMRAP 2
3 Push Press (135#/95#)
9 Cal. Bike
*1 minute rest after each AMRAP.

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Air Squats
5 Single Leg KB RDL (each side)
Coaches Choice

MetCon:
Partner WOD
For Time:
3K Row
50 Box Jumps
3 minute rest
3K Ski
50 Box Jumps
Rest 3 minutes
1K Row
1K Ski
35 Minute Time Cap

Bench Press (5/22/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Strength: Bench Press (every 2:00)
5×5 (choose weight)

MetCon:
Build:
3 Rounds
12 Hang Power Cleans (75#/55#)
100 Singles or 15 Double Unders
2 Rounds
12 Hang Power Cleans (95#/65#)
50 Singles or 10 Double Unders
12 Minute Time Cap
*At 12 Minutes Complete 50 Hollow Rocks or 75 AbMat sit-ups

Welded:
3 Rounds
10 Hang Power Cleans (135#/95#)
50 Double Unders
2 Rounds
10 Hang Squat Cleans (155#/105#)
50 Double Unders
12 Minute Time Cap
*At 12 Minutes Complete 75 Hollow Rocks

Warrior:
3 Rounds
8 Hang Power Cleans (185#/125#)
75 Double Unders
2 Rounds
8 Hang Squat Cleans (205#/135#)
75 Double Unders
12 Minute Time Cap
*At 12 Minutes Complete 75 Hollow Rocks