GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 150 Double Unders or 250 Singles 30/24 Cal. Bike 30/24 Cal. Row 30/24 Cal. Ski 30 DL (135#/95#) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Clean+Push Jerk+Split Jerk (every 2:00) 7 Sets (75-80%) Clean Pulls (every 1:30) 5×4 @90% of best Clean Weighted...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: 4 Rounds (Superset, 12 Minutes) 30 Hammer Curls 15 Deficit Push Ups MetCon: Build: 7 Minute AMRAP 10 C&J (75#/55#) 8 Pull Ups or 12 Ring Rows 4 Minute Rest 7 Minute AMRAP 4 C&J (95#/65#) 6 Pull Ups or 10 Ring Rows Score = Total Reps for both...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Band Pull Aparts 10 PVC PT 2 Rounds 20/15 Cal Machine 15 Air Squats Strength: Strict Press (every 2:00) 7×10 (light) MetCon: Build: For Time: 15 OHS (75#/55#) 400 Meter Run 12 OHS (95#/65#) 400 Meter Run 9 OHS (115#/75#) 400 Meter Run 13 Minute Time Cap...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Single Leg KB RDL (each side) 10 BB Front Squats 12 Cal. Machine MetCon: Build: 0:00-8:00 Minutes AMRAP 15 DU or 70 Singles 8 DB OH Lunges (30#/20#, in place) 12/9 Cal. Row 8:00-13:00 Minutes Find 4RM Deadlift 13:00-19:00 Minutes For Time: 30 DU or 200 Singles 14...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 6 Goblet Squats 15/12 Cal. Machine Strength: Back Squat (2:00) Build: 5×5 Welded: 5×3 (Heavy) Warrior: 5×1 (90%) MetCon: Build: 12 Minute AMRAP 10 Pull Ups or 16 Ring Rows 20 Wall Balls (14#/10#) *Decrease pull ups by 2 and WB by 4 reps each round and go...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KBS High Pulls 10 KB DL 3 Rounds 20 Sec. Plank 5 Cossack Squats (each side) MetCon: Build: 15 Minute EMOM 5 Power Cleans (115#/75#) Welded: 15 Minute EMOM 5 Power Cleans (185#/125#) Warrior: “Boulder” 15 Minute EMOM 5 Power Cleans (225#/155#)Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 4 Rounds 800 Meter Run 30 Russian KBS 40 AbMat Sit Ups 50 Air Squats 36 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch + OHS (every 1:30) 8 Sets (Choose weight) Snatch Balance (every 1:30) 6×3 (Choose weight)Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 Banded Face Pulls 10 KB High Pulls (each side) 10 Sec. Dead Hang Strength: Push Jerk (every 1:15) Build: 6×4 Welded: 6×3 Warrior: 6×1 MetCon: Build: For Time: 50-40-30 Knee Raises 21-15-9 Power Snatches or Power Cleans (75#/55#) 13 Minute Time Cap Welded: For Time: 21-15-9 T2B...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC PT 10 OHS Finish with: 50 Russian KBS 15 Single Arm Push Press (each side) Strength: Snatch (every 1:30) Build: 6×1 PS Welded: 6×1 SS+OHS Warrior: 6×1 Squat Snatch (85-90%) MetCon: Build: 5 Minute AMRAP Max Squat Clean Thrusters (95#/65#) Welded: 5 Minute AMRAP Max Squat...Read More

GROUP CLASS WORKOUT Warm Up: 40/30 Cal. Machine 30 Banded GM 20 SL Sit Ups 200 Meter Run MetCon: Build: 22 Minute AMRAP 50 Wall Balls 15 DUs or 75 Singles 40 Knee Raises 15 DUs or 75 Singles 30 Weighted Split Squats 15 DUs or 75 Singles 20 DL (165#/115#) 15 DUs or 75...Read More