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GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 Russian KBS 15 Sit Ups 2 Rounds 15 Single Arm Bent Over Rows (each side) 5 Single Arm KB Thrusters (each side) MetCon: Build: 8 Minute EMOM 4 Power Cleans (75#/55#) 4 Thrusters (75#/55#) 2 Minute Rest 8 Minute EMOM 8 Pull Ups or 14 Ring Rows 2 Minute Rest 5 Minutes Max Plank Welded: 8 Minute EMOM 4 Squat Clean Thrusters (115#/75#) 2 Minute Rest 8 Minute EMOM 8 C2B Pull Ups 2 Minute Rest 5 Minutes Max Plank Warrior: 8 Minute EMOM 4 Squat Clean Thrusters (135#/95#) 2 Minute Rest 8 Minute EMOM 3 Ring Muscle Ups 2 Minute Rest 5 Minutes Max Plank LEAN GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 Russian KBS 15 Sit Ups 2 Rounds 15 Single Arm Bent Over Rows (each side) 5 Single Arm KB Thrusters (each side) MetCon: 35 Minute Running Clock For Time:...Read more

GROUP CLASS WORKOUT Warm Up: 10 Minute AMRAP 5 Goblet Squats 5 Strict Pull Ups or 10 Ring Rows 10/8 Cal. Machine Strength: Back Squat (every 1:30) 6×2 @80% Build: 6×5 MetCon: Build: For Time: 80/70 Cal. Row 50 Alt. DB Snatches (40#/25#) 400 Meter Run 80/70 Cal. Bike Welded: For Time: 80/70 Cal. Row 40 Alt. DB Snatches (50#/35#) 400 Meter Run 80/70 Cal. Bike Warrior: For Time: 80/70 Cal. Row 30 Alt. DB Snatches (75#/50#) 400 Meter Run 80/70 Cal. BikeRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 20/15 calorie row 10 leg swings (each side) 10 air squats MetCon: Build: 15 Minute AMRAP 15 overhead squats (65#/45#) or front squats (95#/65#) 100 single unders or 25 double unders 20 knees to elbows Welded: 15 Minute AMRAP 15 overhead squats (95#/65#) 50 double unders 10 toes to bar 15 Minute AMRAP 10 overhead squats (155#/105#) 75 double unders 20 toes to bar LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 20/15 calorie row 10 leg swings (each side) 10 air squats MetCon: 3 Rounds 4 Minute AMRAP max calorie bike 4 Minute AMRAP 12 step ups (24”/20”) 20 mountain climbers 4 Minute AMRAP 15 kettlebell swings (35#/26#) 10 burpeesRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 20 kettlebell high pulls (both arms) 10 single arm push press (each side) Strength: Power Clean + Hang Power Clean (every 1:15) 5 Sets MetCon: Build: For Time: 18-15-12 power cleans (75#/55#) 10-10-10 push press (75#/55#) Cash Out: 20 lateral burpees Welded: For Time: 15-12-9 power cleans (135#/95#) 8-8-8 shoulder to overhead (135#/95#) Cash Out: 20 lateral burpees Warrior: For Time: 12-9-6 clean & jerk (185#/125#) 18-14-10 alternating pistols Cash Out: 20 lateral burpeesRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 800 meter run 100 wall balls (14#/10#, 10’/9’) 100 AbMat sit ups 800 meter run 100 Russian kettlebell swings 100 Russian twists 800 meter run 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Snatch Pull + Hang Squat Snatch (every 1:15) 8 Sets (Choose weight) Snatch Pulls (every 1:45) 4×3 @110% Snatch Balance (every 1:45) 5×3 (Choose weight)Read more