GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Single Arm DB Push Jerks (each side) 20/16 Cal. Machine 25 Banded GMs Strength: Power Snatch (every 1:30) Build: 8×4 Welded: 8×2 (70-80%) Warrior: Find 1RM MetCon: Build: 10 Min. AMRAP 8 S2OH (75#/55#) 8 Lateral Burpees Welded: 10 Min. AMRAP 8 S2OH (115#/75#) 8 Lateral Burpees Warrior: 10...Read More

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 1 Mile Run 50 Burpees 75 AbMat Sit Ups 100 Walking Lunges 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Snatch Pull + Hang Squat Snatch + OH Squat (every 1:30) 8 Sets (Choose Weight) Snatch DL 5×5 @90% of best...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build/Welded/Warrior: For Completion: “Isabel” For Time: 30 Snatches (135#/95#) Then: 10 Rounds 10/8 Cal. Machine *30 seconds of work/30 seconds of rest until work is completed 30 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 Kip Swings 10 Hollow Rocks 2 Rounds 8 Broad Jumps 8 Heavy KB High Pulls Skill: 3×2 Minute AMRAPs (1:30 rest after each AMRAP) Build: 10 Straight Arm Banded Lat Pull Downs Welded: Ring MU or Strict Chest to Bar Warrior: Ring MU MetCon: Build: 2 Sets...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 Single Arm KB Press (each side) 20 Air Squats 30 Banded Tricep Ext. Strength: Strict Press (every 2:00) 6×5 Superset with 12 Hammer Curls MetCon: Build: For Time: 500 Meter Row 30 Front Squats (115#/75#) 50 Push Ups Welded: For Time: 500 Meter Row 30 OHS (135#/95#)...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 Cal. Machine 20 Banded GM 10 Push Ups MetCon: Build: 17 Minute AMRAP 2 Rounds 9 Lateral Burpees 9 Power Cleans (95#/65#) 50 Single Unders or 10 DUs Welded: 17 Minute AMRAP 2 Rounds 9 Lateral Burpees 9 Power Cleans (135#/95#) 50 Double Unders *Every 2 rounds...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 KB High Pulls (each arm) 10 Goblet Squats 200 Meter Run Strength: Power Snatch  + Hang Squat Snatch + Overhead Squat (every 1:30) 7 Sets (3 sec. pause in squat) Build: Power Snatch + Hang Power Snatch + Overhead Squat/Hang Power Snatch MetCon: Build: 3 Rounds 14 Knees...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Lean: 5 Rounds (1:30 Each Station) 1. 200m Run or 250 Row 2. Box Jump overs 3. Max Cal. Ski Erg 4. Max Single Arm DB/KB Hang Clean and Jerks 5. 45 Sec. Side Plank (each side) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Bear Complex (Every...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 10 Minutes Single/Double/Triple Under Practice MetCon: Build/Welded/Warrior: Partner WOD 15 Minute of “19.1” (Alternating Rounds) 19 Wall Balls (20#/14#, 10’/9’) 19 Cal. Row 3 Minute Rest 15 Minute AMRAP (Both Working) 19 AbMat Sit Ups Max Cal. Bike *Switch bike every 19 Sit Ups.Read More

GROUP CLASS WORKOUT Warm Up: 8 min. AMRAP 15 Sec. Hollow Body Hold 8 Air Squats 6 Push Ups Accessory Work: 10 Minute EMOM 1. 6 Weighted Step Ups (Choose Weight) 2. 6-8 Strict Dips (Box/Ring) MetCon: Build: 2×5 Minute AMRAP 5 Power Cleans (95#/65#) 5 Push Press (95#/65#) 5 Pull Ups or 10 Ring...Read More