GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 1 mile run or 2K row 120/100 calorie bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 3 Position Snatch (every 1:30) (Floor, Below Knee, Above Knee) 7 Sets @70-75% Deficit Snatch DL (every 2:00) (Stand on 25 pound plates) 5×5 @80% of...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 kettlebell deadlifts 10 kettlebell high pulls 5 jump squats Strength: Power Clean (every 1:30) 4×3 (Rising) Intro: 4×5 Welded Rx & Lean: Partner WOD 15 minute AMRAP 30 box jump overs (24”/20”) 40 calorie row 50 calorie bike 40 back squats (135#/95#) 30 toes to barRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 4 tempo push ups (53X0) 25 banded tricep extensions 10 PVC pass throughs Strength: Bench Press 5×5 (choose weight) MetCon: Welded Rx: For Time: 40/30 calorie bike 20 thrusters (115#/75#) Lean: 5 Rounds 1K row 1 minute rest Then: 5 Rounds 15 push ups 30 air squats Intro:...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 5 Rounds (every 3 minutes) 8 deadlifts (115#/75#) 8 hang power cleans (115#/75#) 50 double unders *Every round add 2 reps to BB and 10 DU Welded Athlete: 135#/95#Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm press (each side) 20 Russian kettltbell swings 2 Rounds 20/15 calorie machine 20 banded good morning MetCon: Welded Rx: For Time: 15-12-9-9-12-15 shoulder to overhead (115#/75#) lateral burpees alternating dumbbell snatch (50#/35#, each side) Lean: 20 Rounds 20/15 calorie bike 10 kettlebell swings (53#/35#) 5 goblet...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 tempo goblet squats (33X0) 10 ring rows 5 inch worms Strength: Back Squat (every 1:15) 5×1 @90% Intro: 5×4 MetCon: Welded Rx: 14 minute AMRAP 5 squat cleans (185#/125#) 10 chest to bar pull ups 15 calorie row Lean: 14 Minute AMRAP 5 power cleans (135#/95#) 20...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean 30 minute AMRAP 10 calorie bike 2 power cleans (95#/65#) 10 air squats 10 calorie row *Add 2 reps/cals. to each movement every round. WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 1:15) 10×1 (Rising, Start @65%) Clean Pull+Shrugs...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 5 scap pull ups 20 banded tricep extensions 5 PVC pass throughs 5 PVC overhead squats Skill Work: 10 Rounds (every 1:15) 1. 5 strict handstand push ups or 20’ handstand walk 2. 5 KIPPING pull ups or 2 bar muscle ups MetCon: Welded Rx & Lean:...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 50-40-30-20 Cal. Row Cal. Bike Cal. Ski *45 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm kettlebell high pulls (each side) 10 single arm kettlebell presses (each side) 25 banded good mornings Strength: Power Snatch (every 1:30) 5×2 (choose weight) Intro: 5×4 MetCon: Welded Rx & Lean: “Going The Distance” 15 minute EMOM 3 power snatches (115#/75#) 3 squat snatches (115#/75#)...Read More