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Back Squat (5/21/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats Light
10 Leg Swings (each side)
30 Sec. Plank
200 Meter Run

Strength: Back Squat (every 1:30)
5×3 (3 sec. pause in bottom of last rep)

MetCon:
Build:
2 Rounds
800 Meter Run
20 Burpee Box Jumps
14 Minute Time Cap

Welded:
2 Rounds
800 Meter Run
20 Burpee Box Jumps
14 Minute Time Cap

Warrior:
2 Rounds
800 Meter Run
20 Burpee Box Jumps
14 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats Light
10 Leg Swings (each side)
30 Sec. Plank
200 Meter Run

MetCon:
3 Rounds
800 Meter Run
30 Russian KB Swings (53#/35#)
3 Rounds
40/35 Cal. Bike
15 Goblet Squats
35 Minute Time Cap

Clean and Jerk (5/20/19)

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GORUP CLASS WORKOUT

Warm Up:
2 Rounds
20/16 Cal. Machine
5 Burpee Broad Jumps
2 Rounds
15 Single Arm KB Strict Press (each side)
10 Ring Rows

Strength: Power Clean + Push Jerk (every 1:15)
7×2

MetCon:
Build:
8 Minute AMRAP
5 Clean and Jerks (95#/65#)
9 Pull Ups or 15 Ring Rows

Welded:
8 Minute AMRAP
5 Clean and Jerks (135#/95#)
9 C2B Pull Ups

Warriod
8 Minute AMRAP
5 Clean and Jerks (135#/95#)
5 RMU

Saturday WOD & Weightlifting (5/18/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
40 Minute AMRAP
50 Cal. Row
50 Cal. Bike
50 Box Jump Overs (24”/20”)
50 Burpees
50 Goblet Squats (Choose weight)
50 KB Swings (Choose weight)

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Hang Squat Snatch (every 1:30)
8×3 (Choose weight)

Snatch Pulls (every 1:30)
5×4 @90% of best Snatch

OHS (every 1:30)
4×3 (Choose weight)

Partner WOD (5/17/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
Partner Workout
5 Rounds
30 Ring Rows
20 Thrusters (75#/55#)
Run Together*
*Rounds 1 and 2: 200 meter run
*Rounds 3 and 4: 400 meter run
*Round 5: 800 meter run

Welded:
Partner Workout
5 Rounds
15 Pull Ups
20 Thrusters (95#/65#)
Run Together*
*Rounds 1 and 2: 200 meter run
*Rounds 3 and 4: 400 meter run
*Round 5: 800 meter run

Warrior:
Partner Workout
5 Rounds
15 C2B Pull Ups
20 Thrusters (115#/75#)
Run Together*
*Rounds 1 and 2: 200 meter run
*Rounds 3 and 4: 400 meter run
*Round 5: 800 meter run

Deadlift (5/16/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 Banded GM
5 Single Leg KB RDL
10 Walking Lunges

Strength: Deadlift (every 2:00)
4×4

MetCon:
Build:
3×4 Minute AMRAP
30 Single Unders or 5 Double Unders
10 Alt. DB Snatches (40#/25#)
1 minute rest after each AMRAP

Welded:
3×4 Minute AMRAP
30 Double Unders
10 Alt. DB Snatches (50#/35#)
1 minute rest after each AMRAP

Warrior:
3×4 Minute AMRAP
50 Double Unders
6 Alt. DB Snatches (75#/50#)
1 minute rest after each AMRAP

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 Banded GM
5 Single Leg KB RDL
10 Walking Lunges

MetCon:
35 Minute AMRAP
20 KB Lunges
5 KB Burpee DL
1 Minute Plank
200 Meter Run

Hang Power Cleans, Bike and Burpees (5/15/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
20/15 Cal. Machine
5 Tempo Push Ups (30X0)
15 Russian KBS
Finish with: 400 Meter Jog

MetCon:
Build:
3 Rounds
10 Hang Power Cleans (115#/75#)
20/15 Cal. Bike
10 Lateral Burpees
Cash Out: 50 Seated DB Press
14 Minute Time Cap

Welded:
3 Rounds
10 Hang Power Cleans (155#/105#)
20/15 Cal. Bike
10 Lateral Burpees
Cash Out: 25 HSPU
14 Minute Time Cap

Warrior:
3 Rounds
8 Hang Power Cleans (205#/135#)
20/15 Cal. Bike
12 Lateral Burpees
Cash Out: 25 Strict HSPU
14 Minute Time Cap

Front Squat (5/14/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 PVC Front Squats
30 Sec. Plank
15/12 Cal. Machine

Strength: Front Squat (every 2:00)
6×4 @70-75%

MetCon:
Build:
10 Min. AMRAP
20 Wall Balls (20#/14#, 10’/9’)
15 Knee Raises or 3 T2B

Welded:
10 Min. AMRAP
20 Wall Balls (20#/14#, 10’/9’)
10 T2B

Warrior:
10 Min. AMRAP
25 Wall Balls (20#/14#, 10’/9’)
15 T2B

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 PVC Front Squats
30 Sec. Plank
15/12 Cal. Machine

MetCon:
10 Rounds
500 Meter Row
10 Push Ups
15 Air Squats
*400 Meter Run after 5 Rounds
35 Minute Time Cap

Squat Snatch (5/13/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
15 Single Arm KB High Pulls
15 Single Arm KB Presses
10 Goblet Squats (20 sec. pause in bottom of last rep)
2 Rounds
15 PVC PT
10 PVC OHS

Strength: Squat Snatch (14 minutes)
Find 1RM
Build: 7x 2 Power Snatch + 2 OHS (every 2:00)

MetCon:
Build:
For Time:
20 Power Snatches (75#/55#)
800 Meter Run
20 OHS (75#/55#)
10 Minute Time Cap

Welded:
For Time:
15 Power Snatches (135#/95#)
800 Meter Run
15 OHS (135#/95#)
10 Minute Time Cap

Warrior:
For Time:
10 Power Snatches (165#/115#)
800 Meter Run
10 OHS (165#/115#)
10 Minute Time Cap