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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: 15 Squat Cleans (75#/55#) 15/12 Cal. Row 15 DU or 100 Singles 12 Squat Cleans (95#/65#) 15/12 Cal. Row 15 DU or 100 Singles 9 Squat Cleans (115#/75#) 15/12 Cal. Row 15 DU or 100 Singles 6 Squat Cleans (135#/95#) 15/12 Cal. Row 15 DU or 100 Singles 3 Squat Cleans (155#/105#) 23 Minute Time Cap Welded: For Time: 15 Squat Cleans (95#/65#) 15/12 Cal. Bike 100 Double Unders 12 Squat Cleans (135#/95#) 15/12 Cal. Bike 100 Double Unders 9 Squat Cleans (165#/115#) 15/12 Cal. Bike 100 Double Unders 6 Squat Cleans (185#/125#) 15/12 Cal. Bike 100 Double Unders 3 Squat Cleans (225#/155#) 23 Minute Time Cap Warrior: For Time: 15 Squat Cleans (135#/95#) 15/12 Cal. Bike 100 Double Unders 12 Squat Cleans (185#/125#) 15/12 Cal. Bike 100 Double Unders 9 Squat Cleans (225#/155#) 15/12 Cal. Bike 100 Double...Read more

By: Cassie Wellock Check out the original blog post here!Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 KB Push Press (each side) 3 Rounds 5 Broad Jumps 10 Ring Rows Strength: Front Squat (every 1:00) Build: 8×5 Welded: 8×4 @65% Warrior: 8×3 @70% MetCon: Build: 3 Rounds 15 Pull Ups or 30 Ring Rows 15 Box Jump Overs (24”/20”) 15 S2OH (75#/55#) 16 Minute Time Cap Welded: 3 Rounds 20 Pull Ups 18 Box Jump Overs (24”/20”) 16 S2OH (95#/65#) 16 Minute Time Cap Warrior: 3 Rounds 25 C2B Pull Ups 20 Box Jump Overs (24”/20”) 15 S2OH (115#/75#) 16 Minute Time Cap GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 KB Push Press (each side) 3 Rounds 5 Broad Jumps 10 Ring Rows MetCon: 9 Rounds (every 4 Minutes) 200 Meter Run 12 Alt. DB Snatches (40#/25#) 16 LungesRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 24 Minute EMOM 1. 12/9 Cal. Bike 2. 6 Clean and Jerks (95#/65#) 3. Rest Welded: 24 Minute EMOM 1. 200/170m Row 2. 3 Clean and Jerks (165#/115#) 3. Rest Warrior: 24 Minute EMOM 1. 200/170m Row 2. 3 Clean and Jerks (205#/135#) 3. RestRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Bent Over KB Rows (each side) 10 SL Sit Ups 3 Rounds 10 PVC PT 15/12 Cal. Machine MetCon: Build: 10 Rounds 15 Knee Raises 6 Power Snatches (75#/55#) 18 Minute Time Cap Welded: 10 Rounds 7 T2B 3 Power Snatches (135#/95#) 18 Minute Time Cap Warrior: 10 Rounds 9 T2B 3 Power Snatches (175#/115#) 18 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Bent Over KB Rows (each side) 10 SL Sit Ups 3 Rounds 10 PVC PT 15/12 Cal. Machine MetCon: 4 Rounds 800 Meter Run 40 Air Squats 30 KB Swings (53#/35#) 20 Burpees 38 Minute Time CapRead more