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GROUP CLASS WORKOUT Warm Up: 2 Rounds 20 Prison Squats 20 Plank Shoulder Taps 20 Sec. Side Plank Hold (each side) MetCon: Build: 30 Minute AMRAP 40 Cal. Bike 2 Rounds 20 Push Ups 30 Air Squats Welded/Warrior: 30 Minute AMRAP 50 Cal. Row 2 Rounds 20 Push Ups 30 Air Squats LEAN CLASS WORKOUT Warm Up: 2 Rounds 20 Prison Squats 20 Plank Shoulder Taps 20 Sec. Side Plank Hold (each side) MetCon: South: 30 Minute AMRAP 50 Cal. Row or Bike 2 Rounds 20 Push Ups 30 Air Squats Midtown: 2 Sets 3 Rounds 40/35 Cal. Row 30 KBS (53#/35#) 20 Single Arm KB Thrusters (53#/35#) 3 Minute Rest 3 Rounds 40/35 Cal. bike 30 KB DL (53#/35#) 20 Overhead Plate Lunges (45#/25#) 3 Minute Rest 40 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 8 Min. AMRAP 10 Ring Rows 10 Push Ups 10 Hang DB Snatches (each arm)  Strength: Superset (every 2:00) 5×6 Strict Press 5×15 Hammer Curls MetCon: Build: 3 Rounds 15 Hang Power Snatches (75#/55#) or Hang Power Cleans 20 Double Unders or 120 Single Unders 9 Minute Time Cap Welded: 3 Rounds 15 Hang Power Snatches (95#/65#) 60 Double Unders 9 Minute Time Cap Warrior: 3 Rounds 20 Hang Power Snatches (95#/65#) 120 Double Unders 9 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 5 Rounds 25/20 Cal. Bike 10 Power Cleans (95#/65#) *Add 10 cals. each round. 30 Minute Time Cap Welded: 5 Rounds 500 Meter Row 10 Power Cleans (135#/95#) *Add 200 meters each round. 30 Minute Time Cap Warrior: 5 Rounds 500 Meter Row 10 Power Cleans (155#/105#) *Add 200 meters each round. 30 Minute Time Cap LEAN CLASS WORKOUT Warm Up: Coaches Choice MetCon: South and Midtown: 5 Rounds 90 Sec. Max Burpees 90 Sec. Max Lunges 90 Sec. Max AbMat Sit Ups 90 Sec. Max Cal. Ski 90 Sec. Rest Score = Total Completed RepsRead more

GROUP CLASS WORKOUT Warm Up: 30/24 Cal. Machine 3 Rounds 12 Russian KBS 6 Burpee Broad Jumps 6 KB Push Press (each arm) Strength: Power Clean (every 2:00) Build: 5×6 Weld/War: Find 1 Rep Max MetCon: Build: 11 Minute AMRAP 30 Lateral Burpees 20 OHS (75#/55#) or FS (95#/65#) 10 Pull Ups or 20 Ring Rows Welded: 11 Minute AMRAP 30 Lateral Burpees 20 OHS (95#/65#) 15 C2B Pull Ups Warrior: 11 Minute AMRAP 30 Lateral Burpees 20 OHS (135#/95#) 10 Bar Muscle UpsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 500 Meter Row 30 KB Swings 30 Wall Balls 30/25 Cal. Bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 2:00) 6 Sets 3 Clean Pulls + 10 Shrugs (every 2:00) 5 Sets @80% of Best Clean Press in Split Jerk (every 1:30) 5×6 (Choose Weight)Read more