GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 walking lunges 10 leg swings (each side) 10 push ups Strength: Deadlift (every 2:00) 5×5 (Choose Weight) MetCon: Welded Rx: 2 Rounds 40/30 calorie bike 15 shoulder to overhead (135#/95#) 12 Minute Time Cap Lean: 35 Minute AMRAP 2 Rounds 200 meter run...Read More

GROUP CLASS WORKOUT Warm Up: 8 Minute AMRAP: 15 calorie machine 10 alternating dumbbell snatches 5 jump squats 5 kip swings Strength: Power Snatch (every 1:30) 5×3 (drop and reset) MetCon: Welded Rx & Lean: 10 Minute AMRAP 12 lateral burpees 8 overhead squats (95#/65#) 8 toes to barRead More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats 5 inch worms 3 Rounds 5 Samson stretch (each side) 5 kettlebell bent over row (each side) Strength: Back Squat (13 Minutes) Find 2 rep max MetCon: Welded Rx: “Chuckin’ Hay” For Time: 30 squat cleans (225#/155#) Scaled: 165#/115# 12 Minute Time Cap Lean: 20...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25/20 calorie machine 15 kettlebell high pulls (each side) 10 single arm push jerks (each side) 10 ring rows Strength: Push Jerk (every 1:15) 6×3 Intro: 6×5 MetCon: Welded Rx: 5 Rounds 50 double unders 14 alternating dumbbell snatches (50#/35#) 10 pull ups 14 Minute Time Cap Lean: 5...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 35 Minute AMRAP 400 meter run or 500 meter row 20 front squats (95#/65#) 40 calorie row 40 calorie bike 20 shoulder to overhead (95#/65#) WEIGHTLIFTING (Midtown 10:30AM) 1 Snatch Pull + 1 Hang Squat Snatch (every 1:30) 8 Sets Snatch Balance (every 1:30)...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 5 Minute Max Strict Pull Ups 5 Minute Max Strict HSPU or Seated DB Press (HEAVY) Welded Rx: Partner WOD For Time: 100 alternating dumbbell snatches (50#/35#) 80 calorie ski 60 box jumps (24”/20”) 40 burpee pull ups 20 power cleans (205#/135#) 28 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 tempo push ups (30X0) 20 banded tricep extensions 2 Rounds 15 air squats 10 walking lunges Strength: Bench Press (every 2:00) 6×5 (Choose Weight) MetCon: Welded Rx: 9 Minute AMRAP 30 deadlifts (225#/155#) 150 double unders 45 wall balls (20#/14#, 10’/9’) 150 double unders Lean: 4 Rounds 80/65...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 8 Minute EMOM 4 Power Snatches (95#/65#) 9 Minute AMRAP 15/12 Cal. Row or Bike 12 Alt. Pistols or 24 Air Squats 9 Lateral Burpees 8 Minute EMOM 4 Power Snatches (95#/65#) Welded Athlete: 135#/95#Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 goblet squats 10 leg swings (each side) 12 ring rows MetCon: Welded Rx: Test: “The Ladder” 4 Rounds 10 Thrusters (95#/65#) 12 Pull Ups Round 2: 135#/95# Round 3: 165#/115# Round 4: 185#/125# 14 Minute Time Cap Lean: 10 Rounds 500 Meter Row 10 Burpees Welded Athlete:...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 20/15 calorie machine 10 kettlebell high pulls (each side) 20 banded good mornings 5 inch worms Strength: Power Clean (12 Minutes) Find 1 rep max MetCon: Welded Rx: 3 Rounds 7 power cleans (165#/115#) 18 toes to bar 12 Minute Time Cap Lean: 3 Rounds 18 kettlebell swings...Read More