GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 Banded GM 5 Single Leg KB RDL 10 Walking Lunges Strength: Deadlift (every 2:00) 4×4 MetCon: Build: 3×4 Minute AMRAP 30 Single Unders or 5 Double Unders 10 Alt. DB Snatches (40#/25#) 1 minute rest after each AMRAP Welded: 3×4 Minute AMRAP 30 Double Unders 10 Alt. DB...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 Cal. Machine 5 Tempo Push Ups (30X0) 15 Russian KBS Finish with: 400 Meter Jog MetCon: Build: 3 Rounds 10 Hang Power Cleans (115#/75#) 20/15 Cal. Bike 10 Lateral Burpees Cash Out: 50 Seated DB Press 14 Minute Time Cap Welded: 3 Rounds 10 Hang Power Cleans...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 PVC Front Squats 30 Sec. Plank 15/12 Cal. Machine Strength: Front Squat (every 2:00) 6×4 @70-75% MetCon: Build: 10 Min. AMRAP 20 Wall Balls (20#/14#, 10’/9’) 15 Knee Raises or 3 T2B Welded: 10 Min. AMRAP 20 Wall Balls (20#/14#, 10’/9’) 10 T2B Warrior: 10 Min. AMRAP 25 Wall...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 Single Arm KB High Pulls 15 Single Arm KB Presses 10 Goblet Squats (20 sec. pause in bottom of last rep) 2 Rounds 15 PVC PT 10 PVC OHS Strength: Squat Snatch (14 minutes) Find 1RM Build: 7x 2 Power Snatch + 2 OHS (every 2:00) MetCon:...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 1 Mile Run 150 Wall Balls (14#/10#) 800 Meter Run 75 Burpees 400 Meter Run 50 Box Jump Overs (24”/20”) Weightlifting (Midtown 10:30AM) Clean Pull + Hang Squat Clean + Push Press (Every 1:30) 7 Sets (Choose weight) Split Jerk (Every 1:30) 5×3 @70-80% Banded Tricep...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 3x Max Rep DB Bench Press (Heavy, 30 Rep Cap) 100 Banded Tricep Extensions MetCon: Build: 7 Minute AMRAP 18 Box Jump Overs (24”/20”) 9 DL (155#/105#) Welded: 7 Minute AMRAP 18 Box Jump Overs (24”/20”) 6 DL (225#/155#) Warrior: 7 Minute AMRAP 18 Box Jump...Read More

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...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...Read 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...Read 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...Read More