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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 20 Minute AMRAP 8 Burpees 10 Wall Balls (14#/10#) 12 Cal. Machine (Rotate) Welded/Warrior: 20 Minute AMRAP 8 Burpees 10 Wall Balls (20#/14#) 12 Cal. Machine (Rotate) LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: South Lean: 4 Rounds 30 Burpees 60 Lunges (Total) 180 Double Unders 2 Minute Rest 32 Minute Time Cap Midtown Lean: For Time: 2K Row 20 Lateral Burpees (Over Rower) 20 Weighted Step Ups (35#/25#) 1K Row 20 Lateral Burpees 20 Weighted Step Ups 2K Row 20 Lateral Burpees 20 Weighted Step Ups 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 8 Min AMRAP 10 Med. Ball Cleans 5 Burpees 10 KBS MetCon: Build: 7 Minute AMRAP 10 BJO/Step Ups (24”/20”) 10 Hang Power Cleans (95#/65#) 3 Minute Rest 7 Minute AMRAP 10 Cal. Row 10 DUs or 25 Single Unders Welded: 7 Minute AMRAP 10 Box Jump Overs (24”/20”) 10 Hang Power Cleans (115#/75#) 3 Minute Rest 7 Minute AMRAP 10 Cal. Bike 25 Double Unders Warrior: 7 Minute AMRAP 10 Box Jump Overs (30”/24”) 10 Hang Power Cleans (135#/95#) 3 Minute Rest 7 Minute AMRAP 10 Cal. Bike 50 Double UndersRead more

GROUP CLASS WORKOUT Warm Up 3 Rounds 15/12 Cal. Machine 5 Inch Worms 12 Step Ups 12 Air Squats Skill: Deadlift (every 1:45) Build: 6×5 Weld/War: 6×3 (double over hand, no hook grip) MetCon: Build/Welded/Warrior: “Fran” 21-15-9 Thrusters (95#/65#) Pull Ups 6 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up 3 Rounds 15/12 Cal. Machine 5 Inch Worms 12 Step Ups 12 Air Squats MetCon: South Lean: 3 Rounds 1500 Meter Row 75 Air Squats 40 Push Ups 38 Minute Time Cap Midtown Lean: 4x 6 Minute AMRAP 14 Lunges 14 Lemon Squeezes 14/12 Cal. Bike *2 minute rest between AMRAPsRead more

GROUP CLASS WORKOUT Warm Up 4 Laps around the rig 2 rounds 10 Single Arm High Pulls 10 Single Arm DB Press 2 Rounds 15 Leg Swings (each leg) 15 Ring Rows MetCon: Build: 4 Rounds 50/40 Cal. Bike 10 Power Snatches (95#/65#) 22 Minute Time Cap Welded: 4 Rounds 1K Row 8 Power Snatches (115#/75#) 22 Minute Time Cap Warrior: 4 Rounds 1K Row 6 Power Snatches (165#/115#) 22 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 30 Cal. Bike 30 Cal. Row 30 Cal. Ski 60 Air Squats 90 Russian Twists (each side) 120 Step Ups (20”) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:30) 8×3 Snatch Pull (every 1:30) 8×4 @90% Snatch Balance (every 1:30) 5×4 (choose weight)Read more