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Snatch (11/9/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Cossack squats
5 single arm overhead squats
15 Russian kettlebell swings
Finish with:
Welded Athlete Barbell Warm Up

Strength: Snatch (every 1:30)
4×4 (drop and reset)

MetCon:
Welded Rx & Lean:
4 Rounds (Not for Time)
2 snatches (@80%+) or 5 deadlifts (@75%+)
100 or 50 double unders or 150 Singles
20 toes to bar
20 Minute Time Cap

Muscle Ups (11/6/18)

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GROUP CLASS WORKOUT

Warm Up:
60/40 calorie row/bike
40 bent over kettlebell/dumbbell rows
20 tempo push ups (2 sec. down)

Skill Work: (18 minutes)
Muscle Ups

MetCon:
Welded Rx:
For Time:
70 burpees
7 Minute Time Cap
*Use a weight vest if you have one

Lean:
38 minute AMRAP
50/35 calorie bike
1 minute plank
30 V-Ups
30 walking lunges
Welded Athlete: overhead dumbbell lunges (35#/20#)

Power Clean (11/5/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 deficit single leg kettlebell Romanian deadlift
10 archer ring rows
Finish with:
Welded Athlete Barbell Warm Up

Strength: Power Clean (every 2:00)
3×5 (drop and reset, choose weight)

MetCon:
Welded Rx:
For Time:
5 Rounds of “Cindy”
5 pull ups
5 push ups
15 air squats
Then:
5 Rounds
5 squat cleans (165#/115#)
15 calorie bike
17 Minute Time Cap

Lean:
For Time:
5 Rounds of “Cindy”
5 pull ups
5 push ups
15 air squats
Then:
5 Rounds
7 deadlifts (155#/105#)
15 calorie row
17 Minute Time Cap

Handstand Walks (11/2/18)

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GROUP CLASS WORKOUT

Warm Up:
10 minute AMRAP
50’ overhead dumbbell carry
50’ side dumbbell carry
5 dumbbell push press (each side, 3 sec. pause at top)
5 strict pull ups or 10 ring rows

Skill Work: (15 minutes)
Handstand Walks

MetCon:
Welded Rx & Lean:
16 minute AMRAP
8 single arm dumbbell hang clean & jerks (each arm)
10 chest to bar pull ups
18 calorie row/bike
Intro: 14 ring rows (slow descent)

Hang Power Snatch (11/1/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 PVC pass throughs
10 dual dumbbell/kettlebell front squats
20 banded good mornings
Finish with:
15/12 calorie bike sprint

Strength: Hang Power Snatch (every 1:30)
4×2 (heavy)
Intro: 4×10 hang snatch high pulls

MetCon:
Welded Rx:
10 minute EMOM
7 deadlifts (135#/95#)
7 front squats (135#/95#)
Welded Athlete: 165#/115#

Lean:
30 minute AMRAP
20 air squats
20 kettlebell swings (35#/26#)
10 single arm kettlebell push press (each side)
20 calorie machine
1 minute rest
4 minute AMRAP
max rep alternating V-Ups

Overhead Complex (1/31/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
14 single arm kettlebell bent over rows (each arm)
14 single arm kettlebell press (each arm)
24/20 calorie machine

Strength(every 1:30)
5x 2 strict press + 4 push press
5×8 dumbbell row (each arm)

MetCon:
Welded Rx & Lean:
2 Rounds
100 double unders
20 power snatches (75#/55#)
7 minute time cap
Then:
2 Rounds
30 hang power cleans (75#/55#)
30 push ups
14 minute time cap
Welded Athlete: (95#/65#) and 20 plyo clapping push ups

Max Back Squat (10/30/18)

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GROUP CLASS WORKOUT

Warm Up:
2 minute plank
40 kettlebell deadlifts
30 dual kettlebell high pulls
20 jump squats

Strength: Back Squat (12 minutes)
Find 1 rep max
Intro: 6×4 (moderate weight)

MetCon:
Welded Rx:
3×5 Minute AMRAPs
15 toes to bar
12 box jumps (30”/24”)
9 dual kettlebell/dumbbell hang snatch (35#/26#)
1 minute rest after each AMRAP

Lean:
For Time:
50 med. ball bear hug squats
2K row
40 walking lunges
2K row
50 med. ball bear hug squats
1K row
35 minute time cap