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12 Minute AMRAP (7/12/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Strength: Pump Sesh (12 Minutes)
5×20 Hammer Curls
5×50 Banded Tricep Extensions

MetCon:
Build:
12 Minute AMRAP
10 OHS/FS (95#/65#)
100 Double Unders
20 DL (95#/65#)
100 Double Unders

Welded:
12 Minute AMRAP
10 OHS (135#/95#)
100 Double Unders
20 DL (135#/95#)
100 Double Unders

Warrior:
12 Minute AMRAP
10 OHS (185#/125#)
100 Double Unders
20 DL (185#/125#)
100 Double Unders

Everyone’s Running! (7/11/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 sec. Squat Hold
10 PVC PT
3 Rounds
20 sec. Standing Calf Stretch
12 Walking Lunges
30 sec. Plank 

MetCon:
Build:
5 Rounds 
(With weight vest)
400 Meter Run
30 Air Squats
20 Push Ups
10 Pull Ups
35 Minute Time Cap

Welded:
6 Rounds 
(With weight vest)
400 Meter Run
30 Air Squats
20 Push Ups
10 Pull Ups
35 Minute Time Cap

Warrior:
7 Rounds 
(With weight vest)
400 Meter Run
30 Air Squats
20 Push Ups
10 Pull Ups
35 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 sec. Squat Hold
10 PVC PT
3 Rounds
20 sec. Standing Calf Stretch
12 Walking Lunges
30 sec. Plank 

MetCon:
8 Rounds (With weight vest)
400 Meter Run
20 Air Squats
20 Weighted Lunges (Light)
20 Leg Raises
35 Minute Time Cap

18 Minute EMOM (7/10/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 KBS
10 KB High Pulls
10 KB DL

3 Rounds
5 Push Press (each arm)
5 Cossack Squats (each side)

Strength: Clean Complex (every 2:00)
Build: 4×3 Power Clean + Front Squat
Welded: 4×2 Power Clean + Squat Clean
Warrior: 4×2 Squat Clean + Hang Squat Clean

MetCon:
Build
18 Minute EMOM
1. 6 Thrusters (75#/55#) + 4 Lateral Burpees
2. 12 Hang Power Cleans (75#/55#)  + 4 Lateral Burpees
3. Rest

Welded:
18 Minute EMOM
1. 6 Thrusters (95#/65#) + 4 Lateral Burpees
2. 12 Hang Power Cleans (95#/65#) + 4 Lateral Burpees
3. Rest

Warrior
18 Minute EMOM
1. 6 Thrusters (115#/75#) + 4 Lateral Burpees
2. 12 Hang Power Cleans (115#/75#) + 4 Lateral Burpees
3. Rest

“Randy” & Lean (7/9/19)

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty.


GROUP CLASS WORKOUT

Warm Up:
4 Rounds
20 sec. FLR
20 Banded Face Pulls
12/9 Cal. Machine

Strength: Strict Press (every 1:45)
Build: 5×8 (light)
Welded: 5×5 (moderate)
Warrior: 5×3 (heavy)

MetCon:
Build & Welded:
“Randy”
For Time:
75 Snatches (75#/55#)
10 Minute Time Cap

Warrior:
Rising “Randy”
For Time:
35 Snatches (75#/55#)
25 Snatches (95#/65#)
15 Snatches (165#/115#)
10 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
20 sec. FLR
20 Banded Face Pulls
12/9 Cal. Machine

MetCon:
6 Rounds
20/15 Cal. Row
14 Deadlifts (75#/55#)
7 Front Squats (75#/55#)
20/15 Cal. Bike
36 Minute Time Cap

Clean Complex (7/8/19)

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GROUP CLASS WORKOUT

Warm Up:
For Completion:
200 Meter Run
40 Russian KB Swings
30 Jump Squats

Strength: Power Clean + Hang Power Clean (every 1:15)
5 Sets

MetCon:
Build:
5 Rounds
8 Pull Ups/16 Ring Rows
12 Back Squats (85#/65#)
24/20 Cal. Row
17 Minute Time Cap

Welded:
5 Rounds
8 Pull Ups
12 Back Squats (115#/75#)
24/20 Cal. Bike
17 Minute Time Cap

Warrior
5 Rounds
4 Ring Muscle Ups
12 Back Squats (115#/75#)
24/20 Cal. Bike
17 Minute Time Cap

Front Squat (7/5/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
5 Cossack Squats (each side)
5 Inch Worms
3 Rounds
8 OHS (Interlocked Fingers)
8 PVC PT

Strength: Front Squat (every 2:00)
Build: 5×6 (choose weight)
Welded: 5×3 @80%
Warrior: 5×1 @90%

MetCon:
Build:
14 Minute AMRAP
Buy In: 800 Meter Run
Remaining Time (AMRAP)
10 Single Arm KB Snatches/Cleans (each arm)
10 Single Arm OHS/FS (each arm)
10 Pull Ups

Welded:
14 Minute AMRAP
Buy In: 800 Meter Run
Remaining Time (AMRAP)
10 Single Arm KB Snatches (each arm, 44#/26#)
10 Single Arm OHS (each arm, 44#/26#)
15 Pull Ups

Warrior:
14 Minute AMRAP
Buy In: 800 Meter Run
Remaining Time (AMRAP)
8 Single Arm KB Snatches (each arm, 70#/53#)
8 Single Arm OHS (each arm, 70#/53#)
16 C2B Pull Ups

“DT” (7/3/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
20/15 Cal. Machine
15 Banded GM
10 Single Arm High Pulls (each side)
10 Single Arm Push Press (each side)

MetCon:
Build:
For Time:
5 Rounds
12 DL (95#/65#)
9 HPC (95#/65#)
6 S2OH (95#/65#)
20 Minute Time Cap

Welded:
“DT”
5 Rounds
12 DL (155#/105#)
9 HPC (155#/105#)
6 S2OH (155#/105#)
20 Minute Time Cap

Warrior:
Double “DT”
10 Rounds
12 DL (155#/105#)
9 HPC (155#/105#)
6 S2OH (155#/105#)
20 Minute Time Cap

Back Squat & Lean (7/2/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats (10 Sec. Pause Last Rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

Strength: Back Squat (every 2:00, 5 Sec. Pause Last Rep)
Build: 4×8 (light)
Welded: 4×5 (Across)
Warrior: 4×3 (Choose Weight)

MetCon:
Build:
For Time:
20 Power Cleans (95#/65#)
400 Meter Run
8 Minute Time Cap

Welded:
For Time:
10 Squat Cleans (185#/125#)
400 Meter Run
8 Minute Time Cap

Warrior:
For Time:
10 Squat Cleans (275#/175#)
400 Meter Run
8 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats (10 Sec. Pause Last Rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

MetCon:
2 Rounds
100/85 Cal Row
30 DL (115#/75#)
2 Rounds
800 Meter Run
40 Push Ups
35 Minute Time Cap