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Snatch & Lean (10/29/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Laps Around the Rig
3 Rounds
20 Banded Face Pulls
7 DB OHS
7 KB/DB HP (each arm)
7 KB/DB Press (each arm)

Strength: Snatch (12 Minutes)
Build: 6×4 Power Snatch
Weld/War: Find 1 Rep Max Squat Snatch

MetCon:
Build:
7 Minute AMRAP
7 Lateral Burpees
5 FS (95#/65#)
7 Ring Rows

Welded:
7 Minute AMRAP
7 Lateral Burpees
5 FS (115#/75#)
7 C2B Pull Ups

Warrior:
7 Minute AMRAP
7 Lateral Burpees
5 FS (135#/95#)
3 Bar Muscle Ups

LEAN CLASS WORKOUT

Warm Up:
3 Laps Around the Rig
3 Rounds
20 Banded Face Pulls
7 DB OHS
7 KB/DB HP (each arm)
7 KB/DB Press (each arm)

MetCon:
South Lean:
35 Minute AMRAP
3 Rounds
15 Burpees
300 Meter Row
3 Rounds
30 Air Squats
30 AbMat Sit Ups

Midtown Lean:
4 Rounds (60 sec. work/30 sec. rest)
Max Rep Med. Ball Cleans or Bear Hug Squats
Max Cal. Row
Max Rep KB Swings (35#/25#)
3 Min. Rest
For Time:
40/35 Cal. Row
60 Push Ups
40/35 Cal. Row
50 Bear Hug Squats
40/35 Cal. Row
40 Lemon Squeezes
37 Minute Time Cap

8 Rounds (10/28/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
7 Single Arm RDL (each leg)
14 Cal. Machine
21 Plate Hops 

MetCon:
Build:
8 Rounds
7 DL (155#/105#)
14 Cal. Bike
12 Double Unders or 32 Singles Unders
22 Minute Time Cap

Welded:
8 Rounds
8 DL (185#/125#)
16 Cal. Bike
32 Double Unders
22 Minute Time Cap

Warrior:
8 Rounds
8 DL (225#/155#)
16 Cal. Bike
32 Double Unders
22 Minute Time Cap

Saturday WOD & Weightlifting (10/26/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
3 Rounds
80/70 Cal. Bike
80 AbMat Sit Ups
40 Burpees
40 DB Step Ups (Choose weight)
35 Minute Time Cap

WEIGHTLIFTING: (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
1 Power Snatch + 1 Hang Squat Snatch (every 1:15)
10 Sets

Snatch DL (every 2:00)
4×4 @110% of best Snatch

Snatch Balance
5×3 (Choose Weight)

30 Minute AMRAP and Lean (10/24/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
20 Prison Squats
20 Plank Shoulder Taps
20 Sec. Side Plank Hold (each side)

MetCon:
Build:
30 Minute AMRAP
40 Cal. Bike
2 Rounds
20 Push Ups
30 Air Squats

Welded/Warrior:
30 Minute AMRAP
50 Cal. Row
2 Rounds
20 Push Ups
30 Air Squats

LEAN CLASS WORKOUT

Warm Up:
2 Rounds
20 Prison Squats
20 Plank Shoulder Taps
20 Sec. Side Plank Hold (each side)

MetCon:
South:
30 Minute AMRAP
50 Cal. Row or Bike
2 Rounds
20 Push Ups
30 Air Squats

Midtown:
2 Sets
3 Rounds
40/35 Cal. Row
30 KBS (53#/35#)
20 Single Arm KB Thrusters (53#/35#)
3 Minute Rest
3 Rounds
40/35 Cal. bike
30 KB DL (53#/35#)
20 Overhead Plate Lunges (45#/25#)
3 Minute Rest

40 Minute Time Cap

Strict Press & Hammer Curls

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GROUP CLASS WORKOUT

Warm Up:
8 Min. AMRAP
10 Ring Rows
10 Push Ups
10 Hang DB Snatches (each arm) 

Strength: Superset (every 2:00)
5×6 Strict Press
5×15 Hammer Curls

MetCon:
Build:
3 Rounds
15 Hang Power Snatches (75#/55#) or Hang Power Cleans
20 Double Unders or 120 Single Unders
9 Minute Time Cap

Welded:
3 Rounds
15 Hang Power Snatches (95#/65#)
60 Double Unders
9 Minute Time Cap

Warrior:
3 Rounds
20 Hang Power Snatches (95#/65#)
120 Double Unders
9 Minute Time Cap

5 Rounds and Lean (10/22/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
5 Rounds
25/20 Cal. Bike
10 Power Cleans (95#/65#)
*Add 10 cals. each round.

30 Minute Time Cap

Welded:
5 Rounds
500 Meter Row
10 Power Cleans (135#/95#)
*Add 200 meters each round.

30 Minute Time Cap

Warrior:
5 Rounds
500 Meter Row
10 Power Cleans (155#/105#)
*Add 200 meters each round.

30 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
South and Midtown:
5 Rounds
90 Sec. Max Burpees
90 Sec. Max Lunges
90 Sec. Max AbMat Sit Ups
90 Sec. Max Cal. Ski
90 Sec. Rest
Score = Total Completed Reps

Power Clean (10/21/19)

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GROUP CLASS WORKOUT

Warm Up:
30/24 Cal. Machine
3 Rounds
12 Russian KBS
6 Burpee Broad Jumps
6 KB Push Press (each arm)

Strength: Power Clean (every 2:00)
Build: 5×6
Weld/War: Find 1 Rep Max

MetCon:
Build:
11 Minute AMRAP
30 Lateral Burpees
20 OHS (75#/55#) or FS (95#/65#)
10 Pull Ups or 20 Ring Rows

Welded:
11 Minute AMRAP
30 Lateral Burpees
20 OHS (95#/65#)
15 C2B Pull Ups

Warrior:
11 Minute AMRAP
30 Lateral Burpees
20 OHS (135#/95#)
10 Bar Muscle Ups

Saturday WOD & Weightlifting (10/19/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
5 Rounds
500 Meter Row
30 KB Swings
30 Wall Balls
30/25 Cal. Bike

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 2:00)
6 Sets

3 Clean Pulls + 10 Shrugs (every 2:00)
5 Sets @80% of Best Clean

Press in Split Jerk (every 1:30)
5×6 (Choose Weight)