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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50-40-30-20-10 Cal. Row Cal. Bike Cal. Ski WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice MetCon: Squat Snatch (every 2:00) 6×3 (Drop and reset) Snatch Pulls (every 1:30) 5×5 @90% Snatch Push Press (every 1:30) 5×5 (Choose weight)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Power Clean (every 2:00) Build: 5×4 Weld/War: Find 1RM MetCon: Build: 4x 3 Minute AMRAP 5 Double Unders or 30 Singles Unders 10 Ring Rows 6 Lateral Burpees *2 minute rest between AMRAPs Welded: 4×3 Minute AMRAP 30 Double Unders 6 Pull Ups 6 Burpees *2 minute rest between AMRAPs Warrior: 4×3 Minute AMRAP 30 Double Unders 6 C2B Pull Ups 6 Burpees *2 minute rest between AMRAPsRead more

GROUP CLASS WORKOUT Warm Up: 2 Min. Row/Ski 30 KB DL 20 Goblet Squats 10 KB Push Press (each arm) 10 KB Hang Snatches (each arm) Strength: Hang Squat Snatch (every 2:00) Build: 6×4 (choose weight) Weld: 6×2 War: Find 1RM MetCon: Build: 5 Rounds 15 Wall Balls 5 PS (95#/65#) or PC (115#/75#) 12 Minute Time Cap Welded: 5 Rounds 15 Wall Balls (20#/14#) 4 Power Snatches (135#/95#) 12 Minute Time Cap Warrior: 5 Rounds 15 Wall Balls (20#/14#) 3 Power Snatches (175#/120#) 12 Minute Time Cap LEAN CLASS WORKOUT Warm Up: 2 Min. Row/Ski 30 KB DL 20 Goblet Squats 10 KB Push Press (each arm) 10 KB Hang Snatches (each arm) South Lean: 8 Rounds 20 DB Front Rack Lunges (In place) 20/16 Cal. Bike 20 Oblique V-Ups (each side) 1 Minute Rest 35 Minute Time Cap Midtown Lean: 14 Minute AMRAP 30/22 Cal. Machine 20 Box Step...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 30 Sec. Plank 7 DB Split Squat (each leg) 7 SA DB Row (each arm) Strength: Front Squat (every 2:00) Build: 7×4 (choose weight) Weld/War: 7×2 @80% MetCon: Build: 8 Minute AMRAP 12 DL (155#/105#) 24/20 Cal. Bike Welded: 8 Minute AMRAP 12 DL (265#/165#) 24/20 Cal. Row Warrior: 8 Minute AMRAP 12 DL (315#/205#) 24/20 Cal. RowRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 1 Mile Run or 100/90 Cal. Bike 15 DL (135#/95#) 30 Burpees 45 V-Ups WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Power Clean (every 1:30) 8×2 (Heavy) Split Jerk (every 1:30) 5×3 (Choose weight) Weighted Back Raises (every 1:15) 5×20Read more