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By: Derek Wellock I am not sure there has been much thought or discussion around certain aspects of training from 5am-7am.  I wanted to share some insight on how to optimize your training for this time of day.   The best time of day to train is the time you get the work done.  Especially for all of us who use fitness to maintain our overall health.  If we were making a living as a professional athlete there would have to be a bigger discussion around optimal training times.  Regardless, I know most of us want to get the most out of our training and continue to make improvements over time. There are some aspects of training, especially for high-intensity training that need to be considered when training in the early hours of the day.  There is a significant amount of science out there to support a lot of this, but...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD 20 Minute AMRAP 20 Power Snatches (75#/55#) 20 OHS (75#/55#) 30 Lateral Burpees 30 Cal. Row Welded: Partner WOD 20 Minute AMRAP 20 Power Snatches (95#/65#) 20 OHS (95#/65#) 30 Lateral Burpees 30 Cal. Row Warrior: Partner WOD 20 Minute AMRAP 20 Power Snatches (95#/65#) 20 OHS (95#/65#) 30 Lateral Burpees 30 Cal. Ski LEAN CLASS WORKOUT Warm Up: Coaches Choice MetCon: South Lean: 2×15 Minute AMRAPs 20 Burpees 30 Step Ups (20”) 40 Russian KB Swings (44#/26#) *3 minute rest after each AMRAP Midtown Lean: 4×7 Minute AMRAPs 40/30 Cal. Bike 15 Devil’s Press (35#/20#) 50 Double Unders or 100 Single Unders Max Burpees to a Plate *2 minute rest after each AMRAPRead more

GROUP CLASS WORKOUT Warm Up: 100′ Bear Crawl 100’ SA DB OH Carry (each arm) 2 Rounds: 10 SA DB Thrusters (each side) 10 SA Hang DB Snatches (each arm) Strength: Hang Squat Snatch (every 1:30) Build: 5×4 HPS Weld: 5×2 War: 5×1 (Heavy) MetCon: Build: 8 Minute AMRAP 10 Double Unders or 50 Single Unders 10 S2OH (95#/65#) Welded: 8 Minute AMRAP 35 Double Unders 10 S2OH (115#/75#) Warrior: 8 Minute AMRAP 70 Double Unders 10 S2OH (135#/95#)Read more

GROUP CLASS WORKOUT Warm Up: 7 Min. AMRAP: 10 Kipping KB High Pulls 10 Goblet Squats 5 BB DL 5 BB Squats (any style) MetCon: Build: 3 Rounds 15 Pull Ups or 30 Ring Rows 10 Front Squats (115#/75#) 8 Minute Time Cap 5 minutes to practice a heavy clean Welded: 3 Rounds 12 C2B Pull Ups 7 Front Squats (155#/105#) 8 Minute Time Cap 5 minutes to find 1RM clean Warrior: 3 Rounds 7 Bar Muscle Ups 7 Front Squats (205#/135#) 8 Minute Time Cap 5 minutes to find 1RM clean LEAN CLASS WORKOUT Warm Up: 7 Min. AMRAP: 10 Kipping KB High Pulls 10 Goblet Squats 5 BB DL 5 BB Squats (any style) MetCon: South Lean: For Time: 5K Row 200 Air Squats 150 AbMat Sit Ups 40 Minute Time Cap Midtown Lean: 3 Rounds (90 Sec. Work/90 Sec. Rest) 1. KB Complex 2. Burpee Box Jumps (24”/20”)...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 SA KB High Pull 10 SA KB Press 20 Jump Switch Lunges  Skill Accessory Work: (14 Minutes) Build: 7×8 Banded C2B Welded: 7×4 Strict C2B Warrior: 7×3 L-Sit Pull Up *Complete 2 HSPU after each set MetCon: Build: 9 Minute AMRAP 9 Single Arm KB Press (each side) 12 SA DB OH Lunges (Choose Weight) 10 Double Unders or 50 Single Unders Welded: 9 Minute AMRAP 9 HSPU 12 SA DB OH Lunges (50#/35#) 35 Double Unders Warrior: 9 Minute AMRAP 9 Strict HSPU 12 SA DB OH Lunges (75#/50#) 50 Double UndersRead more