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35 Minute AMRAPs (3/19/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
15 second dead hang
5 scap pull ups
30 second plank
20/15 calorie machine

MetCon:
Welded Rx:

35 Minute AMRAP
4 ring/bar muscle ups
14 toes to bar
2 Rounds
40 air squats
15 handstand push ups
10 burpee Devil’s presses (50#/35#)

Lean:
35 Minute AMRAP
100 meter row
1 Minute Rest
200 meter row
1 Minute Rest
300 meter row, 400 meter row, 500 meter row
2 Minute Rest after 500 Meter Row
In remaining time:
AMRAP:
20 air squats
15 kettlebell swings
400 meter run/500 meter row

Squat Clean (3/18/19)

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GROUP CLASS WORKOUT

Warm Up:
8 Minute AMRAP
8 med. ball cleans
20 banded good mornings
8 single arm kettlebell high pulls (each side)

Strength: Squat Clean (every 1:00)
10×2 @75%

MetCon:
Welded Rx:
4 Rounds (Every 3 Minutes)
4 squat clean thrusters (135#/95#)
16/12 calorie row
32 double unders

Lean:
4 Rounds (Every 3 Minutes)
30/24 calorie bike
10 deadlifts (185#/125#)

Skill Work (3/14/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Skill Work: (15 Minute Goal)
Option 1:
10 bar muscle ups
100’ handstand walk
20 alternating pistols
Option 2:
Coaches Choice

MetCon:
Welded Rx:
12 Minute AMRAP
14 pull ups
16 hang power cleans (75#/55#)
18 sumo deadlift high pull (75#/55#)

Lean:
For Calories:
10 minute bike
10 minute row
10 minute ski

Back Squat (3/11/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 goblet squats (5 second pause)
10 kettlebell high pulls (each arm)
10 calorie machine
20 banded good mornings

Strength: Back Squat (every 1:00)
8×2 @80%

MetCon:
Welded Rx:
4 Rounds
10 power snatches (95#/65#)
10 thrusters (95#/65#)
9 Minute Time Cap

Lean:
3 Rounds
25/20 calorie bike
10 hang power cleans (115#/75#)
10 front squats (115#/75#)
9 Minute Time Cap

Saturday WOD & Weightlifting (3/9/19)

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South location classes are cancelled for Maltz Challenge.

GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
For Time:
2 mile run or 4K row
100 burpees
2 Rounds
40 wall balls
80 V-Ups
120 double unders
40 Minute Time Cap

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Squat Snatch (12 Minutes)
Find 1 rep max

Hang Snatch High Pulls (every 1:30)
5×10 (Light)

Snatch Balance (every 1:30)
5×3 (Choose weight)

Open Workout 19.3 (3/8/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean:
Open Workout 19.3 (Rx)
For Time:
200’DB OH Walking Lunge (50#/35#)
50 DB Box Step Ups (50#/35#, 24”/20”)
50 Strict HSPU
200’ HS Walk
10 Minute Time Cap

Open Workout 19.3 (Scaled)
For Time:
200’ DB Front Rack Lunge (50#/35#)
50 DB Box Step Ups (50#/35#, 24”/20”)
50 Elevated Strict HSPU (5”)
200’ Bear Crawl
10 Minute Time Cap