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Back Squat & Lean (11/12/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 SA KB Front Rack Split Squats (each side)
20 Glute Bridges
15 SA KB Bent Over Rows (each arm)
10 SA KB Presses (each arm)
Finish w/: 10 Tempo Air Squats (55X0)

Strength: Back Squat (every 2:00)
Build: 5×5
Weld/War: 5×2 @80%
Finish w/: 100 banded GM

MetCon:
Build:
12 Minute AMRAP
16 Banded Pull Ups
14 HPS (75#/55#)
24 Cal. Row

Welded:
12 Minute AMRAP
6 Ring Muscle Ups
18 HPS (95#/65#)
32 Cal. Bike

Warrior:
12 Minute AMRAP
16 Ring Muscle Ups
24 HPS (95#/65#)
32 Cal. Bike

LEAN CLASS WORKOUT

Warm Up:
2 Rounds
10 SA KB Front Rack Split Squats (each side)
20 Glute Bridges
15 SA KB Bent Over Rows (each arm)
10 SA KB Presses (each arm)
Finish w/: 10 Tempo Air Squats (55X0)

MetCon:
South:
35 Minute AMRAP
50/40 Cal. Ski
50 Burpees
100 Air Squats
100 AbMat Sit Ups

Midtown:
4 Sets
3 Rounds
3 Minute AMRAP
10 Med. Ball Cleans
10 Med. Ball Sit ups
1 Minute Rest
3 Minute AMRAP
10 Cal. Row
10 Push Ups
1 Minute Rest
3 Minute AMRAP
Devils Press (35#/20#)
1 Minute Rest

“Hildy” (11/11/19)

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Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

GROUP CLASS WORKOUT

Warm Up:
2 Rounds
2 Laps Around the Rig
6 Burpees
10 SA DB Hang C&J
6 SA DB Front Squats (each arm)

MetCon:
Build/Welded/Warrior:
“Hildy”
For Time:
100 Cal. Row
75 Thrusters (75#/55#)
50 Pull Ups
75 Wall Balls (20#/14#)
100 Cal. Row

30 Minute AMRAP & Lean (11/7/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build/Welded/Warrior:
30 Minute AMRAP
2 Rounds
25 Cal. Row
20 Air Squats
15 AbMat Sit Ups
2 Rounds
25 Cal. Bike
20 Russian KB Swings (choose weight)
15 Burpees

LEAN CLASS WORKOUT

Warm Up:
Coaches Choice

South Lean:
MetCon:
30 Minute AMRAP
2 Rounds
25 Cal. Row
20 Air Squats
15 AbMat Sit Ups
2 Rounds
25 Cal. Bike
20 Russian KB Swings (choose weight)
15 Burpees

Midtown Lean:
Strength: 4 Sets (Superset)
10 Seated SA DB Press (each arm)
8 Bulgarian Split Squats (each leg)

MetCon:
20 Minute EMOM
1. 10 DB Push Press + 5 Box Jumps (24#/20#)
2. 10 Jump Switch Lunges + 10 Air Squats

Bench Press (11/6/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Ring Rows
10 Yoga Push Ups
5 Minute Team AMRAP Max Cal. Ski (switch people every 30 sec.)

Strength: Bench Press (every 2:00)
Build/Welded/Warrior: 5×5

MetCon:
Build:
18 Minute AMRAP
5 DL (95#/65#)
5 FS (95#/65#)
5 S2OH (95#/65#)
20/15 Cal. Bike

Welded:
18 Minute AMRAP
5 DL (115#/75#)
5 FS (115#/75#)
5 S2OH (115#/75#)
500 Meter Row

Warrior:
18 Minute AMRAP
5 DL (135#/95#)
5 FS (135#/95#)
5 S2OH (135#/95#)
500 Meter Row

Squat Snatch (11/5/19)

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GROUP CLASS WORKOUT

Warm Up:
10 Rounds
(5 Rounds each movement)
20/10 interval Push Ups & Air Squats

Strength: Squat Snatch (every 1:30)
Build: 8×4 Power Snatch
Welded: 8×2 (choose weight)
Warrior:8×1 (heavy)

MetCon:
Build:
3 Rounds
30 Wall Balls (14#/10#)
15 Box Jumps
15 Minute Time Cap

Welded:
3 Rounds
30 Wall Balls (20#/14#)
15 Box Jumps
15 Minute Time Cap

Warrior:
4 Rounds
30 Wall Balls (20#/14#)
15 Box Jumps
15 Minute Time Cap

Front Squat (11/4/19)

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GROUP CLASS WORKOUT

Warm Up:
40 KB DLs
30 Goblet Squats
20 SA Push Press (each side)
10 SA High Pulls (each side)

Strength: Front Squat (14 Minutes)
Build: 7×4
Weld/War: Find 1 Rep Max

MetCon:
Build:
2 Rounds
12 Squat Clean Thrusters (95#/65#)
21 Knee Raises or 14 Kipping Leg Raises
50/45 Cal. Bike
14 Minute Time Cap

Welded:
2 Rounds
7 Squat Clean Thrusters (155#/105#)
21 T2B
42 Cal. Row
14 Minute Time Cap

Warrior:
2 Rounds
7 Squat Clean Thrusters (185#/125#)
21 T2B
42 Cal. Row
14 Minute Time Cap

Open Workout 20.4 (11/1/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
Open Workout 20.4 (Scaled)
For Time:
30 Box Jumps (24”/20”)
15 C&J (65#/35#)
30 Box Jumps
15 C&J (95#/55#)
30 Box Jumps
10 C&J (115#/75#)
30 Med. Ball Step Ups (20#/14#)
10 C&J (135#/95#)
30 Med. Ball Step Ups
5 C&J (155#/115#)
30 Med. Ball Step Ups
5 C&J (185#/135#)
20 Minute Time Cap

Welded & Warrior:
Open Workout 20.4 (Rx)
For Time:
30 Box Jumps (24”/20”)
15 C&J (95#/65#)
30 Box Jumps
15 C&J (135#/85#)
30 Box Jumps
10 C&J (185#/115#)
30 Pistols
10 C&J (225#/145#)
30 Pistols
5 C&J (275#/175#)
30 Pistols
5 C&J (315#/205#)
20 Minute Time Cap

Halloween Partner WOD (10/31/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
Partner WOD
For Time:
30 PC (135#/95#)
50 Bar Facing Burpees
70 Cal. Row
90 Alt. Pistols or 180 Air Squats
22 Minute Time Cap

Welded:
Partner WOD
For Time:
30 PC (185#/125#)
50 Bar Facing Burpees
70 Cal. Row
90 Alt. Pistols
22 Minute Time Cap

Warrior:
Partner WOD
For Time:
30 PC (225#/155#)
50 Bar Facing Burpees
70 Cal. Ski
90 Alt. Pistols
22 Minute Time Cap

GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
South Lean:
35 Minute AMRAP
40/35 Cal. Bike
20 Burpees
30 Russian Swings
40 Air Squats

Midtown Lean:
Partner WOD
10 Rounds
Partner 1:
Max Cal. Bike
Partner 2:
3 Minute AMRAP
3 Devil’s Press (35#/20#)
6 Box Jumps (24”/20”)
9 Weighted Sit Ups