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23 Minute AMRAP & Lean (9/10/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 Band Pull Aparts
10 PVC PT
2 Rounds
20/15 Cal. Machine
15 Air Squats

MetCon:
Build:
23 Minute AMRAP
8 Clean and Jerks (95#/65#)
15 DUs or 75 Singles
20/15 Cal. Bike

Welded:
23 Minute AMRAP
2 Rounds
5 Clean and Jerks (135#/95#)
50 Double Unders
20/15 Cal. Row

Clean & Jerk Weight
Rounds 3 & 4: 155#/105#
Rounds 5 & 6: 165#/115#
Rounds 7 & 8: 175#/120#
Rounds 9 & 10: 185#/125#

Warrior:
23 Minute AMRAP
2 Rounds
5 Clean and Jerks (135#/95#)
75 Double Unders
20/15 Cal. Row

Clean & Jerk Weight
Rounds 3 & 4: 185#/125#
Rounds 5 & 6: 205#/135#
Rounds 7 & 8: 225#/155#
Rounds 9 & 10: 245#/165#

LEAN CLASS WORKOUT

Warm Up:
3 Rounds
30 Band Pull Aparts
10 PVC PT
2 Rounds
20/15 Cal. Machine
15 Air Squats

MetCon:
3 Rounds
100 Step Ups (20”)
80 V-Ups
60 Lunges
400 Meter Run
40 Minute Time Cap

Power Snatch (9/9/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Heavy KB Swing High Pulls
10 KB DL
3 Rounds
5 Push Press (each arm)
5 Cossack Squats (each side)

Strength: Power Snatch (every 1:45)
Build: 5×5
Weld/War: 5×3 (TnG)

MetCon:
Build:
3 Rounds
10 Power Snatches (95#/65#)
36 Knee Raises
15 Minute Time Cap

Welded:
3 Rounds
7 Squat Snatches (135#/95#)
18 T2B
15 Minute Time Cap

Warrior
3 Rounds
7 Squat Snatches (185#/125#)
27 T2B
15 Minute Time Cap

Strict Press & Hammer Curls (9/6/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 Single Arm KB Front Squats (each side)
5 KB Suitcase DL
2 Rounds
20/15 Cal. Machine
5 Samson Stretch (each side)

Accessory Work: 5 Sets (10 Minutes)
5 Strict Press
20 Hammer Curls

MetCon:
Build:
8 Rounds (Every 2 Minutes)
10 DL (135#/95#)
20 Wall Balls 

Welded:
8 Rounds 
(Every 2 Minutes)
10 DL (185#/125#)
20 Wall Balls (20#/14#)

Warrior:
8 Rounds 
(Every 2 Minutes)
10 DL (225#/155#)
20 Wall Balls (20#/14#)

Partner WODs (9/5/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats
5 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

MetCon:
Build:
Partner WOD (Alternating Rounds)
8 Rounds
24/18 Cal. Row
12 Squat Cleans (95#/65#)
*Each partner does 4 rounds.
35 Minute Time Cap

Welded:
Partner WOD (Alternating Rounds)
8 Rounds
24/18 Cal. Row
10 Squat Cleans (155#/105#)
*Each partner does 4 rounds.
35 Minute Time Cap

Warrior:
Partner WOD (Alternating Rounds)
8 Rounds
24/18 Cal Row
8 Squat Cleans (205#/135#)
*Each partner does 4 rounds.
35 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats
5 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

MetCon:
Partner WOD
For Time:
300/260 Cal. Bike
150 Wall Balls
75/65 Cal. Ski
50 Devil’s Snatch (40#/25#)
38 Minute Time Cap

Squat Clean & Lean (9/3/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Heavy KB Swing High Pulls
10 KB DL
3 Rounds
5 Push Press (each arm)
5 Cossack Squats (each side)

Strength: Squat Clean (12 Minutes)
Build: 8×3 PC
Welded: 6×2 (heavy)
War: Find 1RM

MetCon:
Build:
For Time:
50 DUs or 200 Singles
30 Clean and Jerks (95#/65#)
10 Minute Time Cap

Welded:
For Time:
100 Double Unders
20 Clean and Jerks (155#/105#)
10 Minute Time Cap

Warrior:
For Time:
200 Double Unders
20 Clean and Jerks (185#/125#)
10 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
3 Rounds
10 Heavy KB Swing High Pulls
10 KB DL
3 Rounds
5 Push Press (each arm)
5 Cossack Squats (each side)

MetCon:
For Time:
3 Rounds
800 Meter Run
25 Burpees
3 Rounds
1K Row
35 Hollow Rocks
38 Minute Time Cap

Deadlifts and Row (8/30/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Accessory Work: (9 Minutes)
3 Rounds
50 Dual DB High Pulls (light weight)
15 BB Rows (heavy weight)

MetCon:
Build:
3×5 Minute AMRAP
5 DL (165#/115#)
10 Cal. Row
*2 minute rest between AMRAPs.

Welded:
3×5 Minute AMRAP
5 DL (225#/155#)
10 Cal. Row
*2 minute rest between AMRAPs.

Warrior:
3×5 Minute AMRAP
5 DL (315#/205#)
10 Cal. Ski
*2 minute rest between AMRAPs.