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GROUP CLASS WORKOUT Warm Up: 4 Rounds (Inc. weight) 5 Single Arm DB C&J 5 Single Arm DB FS (each side) Finish w/: 20 burpee + kip/pull up Strength: Front Squat (every 2:00) 5×3 (choose weight) MetCon: Build: 14 Minute EMOM 1. 8 Power Cleans (95#/65#) 2. 8 Box Jump Overs Welded: 14 Minute EMOM 1. 5 Power Cleans (165#/110#) 2. 10 Box Jump Overs Warrior: 14 Minute EMOM 1. 5 Power Cleans (205#/135#) 2. 10 Box Jump Overs LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds (Inc. weight) 5 Single Arm DB C&J 5 Single Arm DB FS (each side) Finish w/: 20 burpee + kip/pull up MetCon: 35 Minute AMRAP 2 Rounds 700 Meter Row 40 AbMat Sit Ups 2 Rounds 25 Push Ups 40 Air SquatsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 5 Rounds 20 Knee Raises 20 Wall Balls 12 Minute Time Cap 7 Minutes Power snatch practice Welded: 4 Rounds 10 T2B 20 Wall Balls 12 Minute Time Cap 7 Minutes Find max snatch Warrior: 4 Rounds 15 T2B 30 Wall Balls 12 Minute Time Cap 7 Minutes Find max snatchRead more

GROUP CLASS WORKOUT Warm Up: Crossover Symmetry 2 Rounds 2 min. ATYT 30 Sec. Rest 2 Min. Press 30 Sec. Rest 2 Min. Hollow Rock Skill: Strict HSPU or RMU (10 Minutes) Choose one movement to work on MetCon: Build: 12 Minute AMRAP 100 Single Unders or 25 DUs 10 DL (155#/105#) 21 Cal. Row Welded: 12 Minute AMRAP 50 Double Unders 7 DL (275#/165#) 21 Cal. Row Warrior: 12 Minute AMRAP 100 Double Unders 7 DL (335#/215#) 21 Cal. Row LEAN GROUP CLASS WORKOUT Warm Up: Crossover Symmetry 2 Rounds 2 min. ATYT 30 Sec. Rest 2 Min. Press 30 Sec. Rest 2 Min. Hollow Rock MetCon: 3 Rounds 75/60 Cal. Bike 25 Burpees 20 Goblet Squats 15 KB Snatches (each arm) 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 8 min. AMRAP 8 Cal. Machine 8 Single Leg Squats to Box 8 Air Squats 8 Burpee to Kipping Pull-Up Clean and Jerk Progression Strength: Clean & Jerk (every 1:45) Build: 5×5 Welded: 5×3 Warrior: 5×2 MetCon: Build: For Time: 15-12-9 Thrusters (75#/55#) Pull Ups 3 Minute Rest 9-12-15 Pull Ups Thrusters (75#/55#) 14 Minute Time Cap Welded and Warrior: For Time: 15-12-9 Thrusters (95#/65#) C2B Pull Ups 3 Minute Rest 9-12-15 C2B Pull Ups Thrusters (95#/65#) 14 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 800 Meter Run 50 Wall Balls (Light) 50 Ab Mat Sit Ups 25 Burpees WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:30) 8×3 Snatch Pulls (every 1:30) 6×3 @105% Snatch Grip Push Press (every 1:30) 4×5 (choose weight)Read more