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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 3 Rounds 14 T2B 28 Cal. Bike 9 Squat Snatches (75#/55#) Round 2: 7 @95#/65# Round 3: 5 @115#/75# 17 Minute Time Cap Welded: 3 Rounds 14 T2B 28 Cal. Row 9 Squat Snatches (115#/75#) Round 2: 7 @135#/95# Round 3: 5 @155#/105# 17 Minute Time Cap Warrior: 3 Rounds 14 T2B 28 Cal. Row 9 Squat Snatches (165#/115#) Round 2: 7 @185#/125# Round 3: 5 @205#/135# 17 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50-40-30-20-10 Wall Balls (14#/10#) AbMat Sit Ups 400 Meter Run 38 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Heavy Russian KB Swings 5 Single Leg RDL (each side) 15 Air Squats Strength: Power Clean + Push Jerk (every 1:30) Build: 4×4 Welded/Warrior: 4×2 MetCon: Build: For Time: 50 DL (135#/95#) 40 Wall Balls 30 Cal. Row 20 Lateral Burpees 10 Power Cleans (135#/95#) 13 Minute Time Cap Welded: For Time: 50 DL (185#/125#) 40 Wall Balls 30 Cal. Bike 20 Lateral Burpees 10 Power Cleans (185#/125#) 13 Minute Time Cap Warrior: For Time: 50 DL (225#/155#) 40 Wall Balls 30 Cal. Bike 20 Lateral Burpees 10 Power Cleans (225#/155#) 13 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up 3 Rounds 10 Weighted Cossack Squats 10 PVC Front Squats Finish with 20 Light DB Thrusters Strength: Back Squat (every 2:00) Build/Welded/Warrior: 5×4 (choose weight) MetCon: Build: 4 Rounds 15 Pull Ups 15 Thrusters (75#/55#) 11 Minute Time Cap Welded: 4 Rounds 10 C2B Pull Ups 15 Thrusters (95#/65#) 11 Minute Time Cap Warrior: 4 Rounds 5 Ring Muscle Ups 15 Thrusters (95#/65#) 11 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up 3 Rounds 10 Weighted Cossack Squats 10 PVC Front Squats Finish with 20 Light DB Thrusters Lean MetCon: 4×7 Minute AMRAP AMRAP 1 and 2: 10 Dual DB Snatch 10 Burpees 200 Meter Run AMRAP 3 and 4: 20 Lunges (Total) 15 Oblique V-Ups (each side) 10 Front Squats (95#/65#) *2 minute rest between AMRAPs.Read more

GROUP CLASS WORKOUT Warm Up 3 Rounds 10 KB Swing High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side)  MetCon: Build: 18 Minute AMRAP 1 Mile Bike 15 C&J (95#/65#) 100 Singles Welded: 18 Minute AMRAP 1K Row 10 C&J (155#/105#) 50 Double Unders Warrior: 18 Minute AMRAP 1K Row 10 C&J (185#/125#) 100 Double UndersRead more

REMINDER: MIDTOWN CLASSES CANCELLED FOR THE GYMNASTICS COURSE. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 50 Burpees 400 Meter Run 30 Weighted Lunges (each leg) 20 T2B 10 Deadlifts (185#/125#) 4 Minute Rest 40 Minute Time CapRead more