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GROUP CLASS WORKOUT Warm Up: 3 Laps around the rig 3 Rounds 50’ Bear Crawl 10 SA KB High Pull (each arm) 10 SA KB Snatches (each arm) 10 SA Ring Rows (3 sec down) Strength: Push Press (every 1:45) 5×4 (choose weight) MetCon: Build: 4 Rounds 100 Singles or 25 DU 18 Alt. DB Snatches (35#/20#) 14 Box Jump Overs (24”/20”) 12 Minute Time Cap Welded: 4 Rounds 100 Double Unders 18 Alt. DB Snatches (50#/35#) 14 Box Jump Overs (24”/20”) 12 Minute Time Cap Warrior: 4 Rounds 100 Double Unders 12 Alt. DB Snatches (75#/50#) 14 Box Jump Overs (24”/20”) 12 Minute Time Cap LEAN CLASS WORKOUT Warm Up: 3 Laps around the rig 3 Rounds 50’ Bear Crawl 10 SA KB High Pull (each arm) 10 SA KB Snatches (each arm) 10 SA Ring Rows (3 sec down) MetCon: South: 38 Minute AMRAP 3 Rounds 20 Devils...Read more

GROUP CLASS WORKOUT Warm Up: 8 Min. AMRAP 30 sec. Plank 5 Burpees 3 Inch Worms 10 Tempo Air Squats (3 sec. Down) Strength: Tempo Front Squat (every 2:00) 5×3 @ 65-70% (3 sec. down) MetCon: Build: 10 Rounds 4 Power Cleans (115#/75#) 5 Pull Ups or 10 Ring Rows 14 Minute Time Cap Welded: 10 Rounds 2 Power Cleans (175#/120#) 4 C2B 14 Minute Time Cap Warrior: 10 Rounds 2 Power Cleans (225#/155#) 2 BMU 14 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice (Dynamic Warm Up) Row Game Strength: Power Snatch (every 2:00) Build: 6×5  Weld: 6×3 (choose weight) War: 6×2 (heavy) MetCon: Build: 10 Minute AMRAP 10 Power Snatches (75#/55#) or Power Cleans (95#/65#) 15/12 Cal. Row Welded/Warrior: 10 Minute AMRAP 10 Power Snatches (95#/65#) 15/12 Cal. Bike LEAN CLASS WORKOUT Warm Up: Coaches Choice (Dynamic Warm Up) Row Game MetCon: South Lean: 5 Rounds 1K Row 30 KB Swings 20 Goblet Squats 35 Minute Time Cap Midtown Lean: Strength: 4×12 DB Step Ups 4×5-8 Strict Pull Ups 4 Rounds 90 sec. work/30 sec. rest 1. Max Cal. Ski 2. Dual DB Hang Snatch (35#/20#) 3. AbMat Sit Ups (Adv. lemon squeeze)  Read more

GROUP CLASS WORKOUT Warm Up: 2 Min. Machine 2 Rounds 10 SA KB Hang C&J (each arm) 10 SA KB Front Squats (2 sec. pause at bottom) Finish w/: 20 Hollow Rocks Strength: Squat Clean (every 1:30) Build: 5×3 PC + FS Welded/Warrior: 5×1 @80% MetCon: Build: 4 Rounds 20 Wall Balls (14#/10#) 12 Pull Ups or 24 Ring Rows 9 Minute Time Cap 5 Minutes Squat Clean Practice Welded: 4 Rounds 20 Wall Balls (20#/14#) 12 Pull Ups 9 Minute Time Cap 5 Minutes to find 1RM Squat Clean Warrior: 4 Rounds 20 Wall Balls (20#/14#) 12 C2B 9 Minute Time Cap 5 Minutes to find 1RM Squat CleanRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 38 Minute AMRAP 30 Wall Balls (Light) 30/25 Cal. Row 30 KB Swings (53#/35#) 30/25 Cal. Bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 1:15) 10×1 Squat Snatch (every 1:15) 10×1  Broad Jump 8×5 (As far as possible) *1 minute rest after each set.Read more