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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Open Workout 20.5 (Scaled) For Time: (Partitioned Any Way) 40 Pull Ups 80 Cal. Row 120 Wallballs (14#/10#) 20 Minute Time Cap Welded/Warrior: Open Workout 20.5 (Rx) For Time: (Partitioned Any Way) 40 Ring Muscle Ups 80 Cal. Row 120 Wallballs (20#/14#) 20 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build/Welded/Warrior: 30 Minute AMRAP 2 Rounds 25 Cal. Row 20 Air Squats 15 AbMat Sit Ups 2 Rounds 25 Cal. Bike 20 Russian KB Swings (choose weight) 15 Burpees LEAN CLASS WORKOUT Warm Up: Coaches Choice South Lean: MetCon: 30 Minute AMRAP 2 Rounds 25 Cal. Row 20 Air Squats 15 AbMat Sit Ups 2 Rounds 25 Cal. Bike 20 Russian KB Swings (choose weight) 15 Burpees Midtown Lean: Strength: 4 Sets (Superset) 10 Seated SA DB Press (each arm) 8 Bulgarian Split Squats (each leg) MetCon: 20 Minute EMOM 1. 10 DB Push Press + 5 Box Jumps (24#/20#) 2. 10 Jump Switch Lunges + 10 Air SquatsRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Ring Rows 10 Yoga Push Ups 5 Minute Team AMRAP Max Cal. Ski (switch people every 30 sec.) Strength: Bench Press (every 2:00) Build/Welded/Warrior: 5×5 MetCon: Build: 18 Minute AMRAP 5 DL (95#/65#) 5 FS (95#/65#) 5 S2OH (95#/65#) 20/15 Cal. Bike Welded: 18 Minute AMRAP 5 DL (115#/75#) 5 FS (115#/75#) 5 S2OH (115#/75#) 500 Meter Row Warrior: 18 Minute AMRAP 5 DL (135#/95#) 5 FS (135#/95#) 5 S2OH (135#/95#) 500 Meter RowRead more

GROUP CLASS WORKOUT Warm Up: 10 Rounds (5 Rounds each movement) 20/10 interval Push Ups & Air Squats Strength: Squat Snatch (every 1:30) Build: 8×4 Power Snatch Welded: 8×2 (choose weight) Warrior:8×1 (heavy) MetCon: Build: 3 Rounds 30 Wall Balls (14#/10#) 15 Box Jumps 15 Minute Time Cap Welded: 3 Rounds 30 Wall Balls (20#/14#) 15 Box Jumps 15 Minute Time Cap Warrior: 4 Rounds 30 Wall Balls (20#/14#) 15 Box Jumps 15 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 40 KB DLs 30 Goblet Squats 20 SA Push Press (each side) 10 SA High Pulls (each side) Strength: Front Squat (14 Minutes) Build: 7×4 Weld/War: Find 1 Rep Max MetCon: Build: 2 Rounds 12 Squat Clean Thrusters (95#/65#) 21 Knee Raises or 14 Kipping Leg Raises 50/45 Cal. Bike 14 Minute Time Cap Welded: 2 Rounds 7 Squat Clean Thrusters (155#/105#) 21 T2B 42 Cal. Row 14 Minute Time Cap Warrior: 2 Rounds 7 Squat Clean Thrusters (185#/125#) 21 T2B 42 Cal. Row 14 Minute Time CapRead more