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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

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