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15-12-9 or 20 Rounds (1/15/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 single arm press (each side)
20 Russian kettltbell swings
2 Rounds
20/15 calorie machine
20 banded good morning

MetCon:
Welded Rx:
For Time:
15-12-9-9-12-15
shoulder to overhead (115#/75#)
lateral burpees
alternating dumbbell snatch (50#/35#, each side)

Lean:
20 Rounds
20/15 calorie bike
10 kettlebell swings (53#/35#)
5 goblet squats

Back Squat (1/14/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 tempo goblet squats (33X0)
10 ring rows
5 inch worms

Strength: Back Squat (every 1:15)
5×1 @90%
Intro: 5×4

MetCon:
Welded Rx:
14 minute AMRAP
5 squat cleans (185#/125#)
10 chest to bar pull ups
15 calorie row

Lean:
14 Minute AMRAP
5 power cleans (135#/95#)
20 air squats
30 double unders
Welded Athlete: 70 double unders

Saturday WOD & Weightlifting (1/12/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean
30 minute AMRAP
10 calorie bike
2 power cleans (95#/65#)
10 air squats
10 calorie row
*Add 2 reps/cals. to each movement every round.

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Clean and Jerk (every 1:15)
10×1 (Rising, Start @65%)

Clean Pull+Shrugs (every 1:30)
5x 2 clean pulls+8 shrugs @100% of Best Clean

Split Jerk Press (every 1:30)
5×4

Skill Work: Handstands & Muscle Ups (1/11/19)

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GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP
5 scap pull ups
20 banded tricep extensions
5 PVC pass throughs
5 PVC overhead squats

Skill Work: 10 Rounds (every 1:15)
1. 5 strict handstand push ups or 20’ handstand walk
2. 5 KIPPING pull ups or 2 bar muscle ups

MetCon:
Welded Rx & Lean:
For Time:
40 overhead squats (95#/65#)
40 toes to bar
*7 Minute Time Cap

“Going the Distance” (1/9/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 single arm kettlebell high pulls (each side)
10 single arm kettlebell presses (each side)
25 banded good mornings

Strength: Power Snatch (every 1:30)
5×2 (choose weight)
Intro: 5×4

MetCon:
Welded Rx & Lean:
“Going The Distance”
15 minute EMOM
3 power snatches (115#/75#)
3 squat snatches (115#/75#)
3 overhead squats (115#/75#)

Front Squat (1/8/19)

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GROUP CLASS WORKOUT

Warm Up:
90 Second Pigeon Stretch (each leg)
4 Rounds
5 goblet squats
5 inch worms
10 walking lunges
5 burpees

Strength: Front Squat (every 1:30)
5×4 (choose weight)

MetCon:
Welded Rx:
3 Rounds
25/20 Cal. Bike
10 Hang Power Cleans (115#/75#)
2 minute rest
3 Rounds
25 wall balls (20#/14#, 10’/9’)
10 hang power cleans (115#/75#)
*14 minute time cap

Lean:
5 Rounds
1K row
100 double unders
*35 minute time cap