Blog

GROUP CLASS WORKOUT Warm Up: 3 Minute Machine 20 Goblet Split Squat 20 KBS 20 PVC PT Strength: Front Squat (every 2:00) Build: 4×6 Weld/War: 4×3 (Heavy) MetCon: Build: 5 Rounds 10 Bar Facing Burpees 10 Power Cleans (95#/65#) 12 Minute Time Cap Welded: 5 Rounds 10 Bar Facing Burpees 10 Power Cleans (135#/95#) 12 Minute Time Cap Warrior: 3 Rounds 15 Bar Facing Burpees 10 Power Cleans (205#/135#) 12 Minute Time Cap LEAN CLASS WORKOUT Warm Up: 3 Minute Machine 20 Goblet Split Squat 20 KBS 20 PVC PT MetCon: Midtown Lean: 8 Minute AMRAP 10 DB Step Ups (35#/20#, 24”/20”) 10 DB Push Ups 10 DB Hang Power Cleans (35#/20#) 2 Minute Rest 8 Minute AMRAP 10 DB Lunges (35#/20#) 10 DB Burpees (35#/20#) 10 DB Bent Over Rows (35#/20#) 2 Minute Rest 8 Minute AMRAP 10/8 Cal. Ski 10 Pull Ups 10 Alt. V-Ups (each leg)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 5 Rounds 14 Kipping Leg Raises 40 Cal. Bike 25 Minute Time Cap Welded: 5 Rounds 14 T2B 40 Cal. Row 25 Minute Time Cap Warrior: 5 Rounds 20 T2B 30 Cal. Ski 25 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 20 Step Ups 20 KBS 2 laps around the rig Skill: 10 minutes Handstand or Muscle Up Work MetCon: Build: 15 Minute AMRAP 2 Rounds 12 Banded C2B Pull Ups 40 Air Squats 2 Rounds 10 Power Snatches (95#/65#) 20 Box Jumps (24”/20”) Welded: 15 Minute AMRAP 2 Rounds 4 Bar Muscle Ups 20 Alt. Pistols 2 Rounds 10 Power Snatches (135#/95#) 20 Box Jumps (24”/20”) Warrior: 15 Minute AMRAP 2 Rounds 4 Ring Muscle Ups 20 Alt. Pistols 2 Rounds 10 Power Snatches (135#/95#) 20 Box Jumps (24”/20”) LEAN CLASS WORKOUT Warm Up: 2 Rounds 20 Step Ups 20 KBS 2 laps around the rig South Lean: 4 Rounds 1500 Meter Row 30 Air Squats 10 Burpees 38 Minute Time Cap Midtown Lean: For Time: 100/80 Cal. Bike 100 Plate G2OH (45#/25#) 100 Sit Ups 100 Burpees 100 Air Squats 100/80 Cal....Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 Cal. Machine 12 SA Hang DB Snatches 10 Goblet Squats  Strength: Snatch (every 2:00, drop & reset) Build: 5×5 Power Weld/War: 5×3 Squat MetCon: Build: For Time: 80/70 Cal. Bike 30 Wall Balls (14#/10#) 10 Power Cleans (95#/65#) 25 Wall Balls 10 Power Cleans 20 Wall Balls 10 Power Cleans 16 Minute Time Cap Welded: For Time: 80/70 Cal. Row 30 Wall Balls (20#/14#) 10 Power Cleans (155#/105#) 25 Wall Balls 8 Power Cleans (185#/125#) 20 Wall Balls 6 Power Cleans (205#/135#) 16 Minute Time Cap Warrior: For Time: 80/70 Cal Row 30 Wall Balls (20#/14#) 10 Power Cleans (225#/155#) 25 Wall Balls 8 Power Cleans (255#/165#) 20 Wall Balls 6 Power Cleans (275#/175#) 16 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 Heavy KB Swings 100 Burpees 200 Air Squats 300 Cal Row or Bike OR 2 Rounds 25 Heavy KB Swings 50 Burpees 100 Air Squats 150 Cal Row or Bike 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Snatch Pull + Hang Squat Snatch (every 1:30) 10 Sets (Choose weight) Snatch Push Press 5×5 (Choose weight) Bent Over Snatch Rows 3×15 Read more