GROUP CLASS WORKOUT Warm Up: 2 Rounds 30/25 Cal. Machine 20 Single Arm KB High Pulls (each side) WA BB Warm Up Strength: Power Snatch (every 1:30) 6×3 (drop and reset) Intro: 6×5 MetCon: For Time: 21-15-9 Thrusters Lateral Burpees Weights: 21 @95#/65# 15 @115#/75# 9 @135#/95# 10 Minute Time Cap Lean: For Time: 100-80-60-40...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 goblet squats 2 Rounds 10 leg swings (each side) 8 single leg kettlebell Romanian deadlifts Strength: Back Squat (12 minutes) Find 1RM Intro: 4×5 MetCon: Welded Rx: 3 Rounds 15 hang power cleans (135#/95#) 30/24 calorie bike 12 Minute Time Cap Lean: 3...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 4 Rounds 60 Cal. Machine (Rotate) 40 KB Swings (35#/26#) 30 Box Jumps (24”/20”) 20 Goblet Squats (35#/26#) 45 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Clean and Jerk (every1:15) 8×2 (Drop and Reset) Clean DL (every 2:00) 5×4 @110% of Best Clean...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Bench Press (every 2:00) 5×8 (choose weight) MetCon: Welded Rx & Lean: For Time: 10-8-6 Squat Cleans (185#/125#) 20-16-12 Pull Ups 12 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 kettlebell deadlift 10 archer rows 5 single leg kettlebell Romanian deadlift (each side) Strength: Power Snatch (every 1:15) 7×2 (touch & go) MetCon: Welded Rx: 12 Minute EMOM 1. 45 second plank 2. 5 hang squat cleans (135#/95#) Lean: 35 Minute AMRAP 80/65 calorie bike 80 walking...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 walking lunges 10 calorie sprint row/bike 10 leg swings (each side) Strength: Back Squat (every 2:00) 6×3 @80% MetCon: Welded Rx & Lean: 15 Minute AMRAP 2 Rounds 15 burpees 15 toes to bar 2 Rounds 15 shoulder to overhead (95#/65#) 15 calorie ski/rowRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 15 Russian kettlebell swings 5 Cossack squats (each side) MetCon: Welded Rx: Test: “Ronin” 3 Rounds 100 double unders 10 power snatches (115#/75#) 10 overhead squats (115#/75#) 9 Minute Time Cap 5 Minutes Find 1 rep max squat clean Lean: 20 Rounds 20/15 calorie...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 banded good mornings 5 goblet squats 5 inch worms Strength: Clean & Jerk (every 1:15) 8×1 (Choose Moderate Weight) Intro: 8×3 (Power Clean Push Press) MetCon: Welded Rx: 3 Rounds 500 meter row 25 wall balls (10’/9’, 20#/14#) 25 kettlebell swings (53#/35#) 14 Minute Time Cap Lean: 3...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 35 Minute AMRAP 2 Rounds 30 Burpees 60 Walking Lunges (Total) 2 Rounds 40/30 Cal Bike 80 V-Ups WEIGHTLIFTING (Midtown 10:30AM) Above Knee Hang Squat Snatch (12 Minutes) Find 1 rep max Snatch Balance (every 1:30) 5×3 (Choose weight) Hang Snatch High Pulls 5×8Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 Air Squats 5 Inch Worms 15 Cal. machine Strength: Back Squat (every 1:15) 5×2 @80% MetCon: Welded Rx: 4 Rounds (Every 4 Minutes) 12 KB Hang Snatches (each side, 53#/35#) 20/15 Cal. Row/Bike (alternate)Read More