GROUP CLASS WORKOUT Warm Up: 40/35 calorie machine 4 Rounds 15 kettlebell/dumbbell shrugs 10 Cossack squats 30 second plank Strength: Clean Grip Deadlift (every 2:00) 5×4 (rising, hook grip) MetCon: Welded Rx: 2×7 Minute AMRAPs 8 burpees 8 alternating pistols/16 air squats 36 or 18 double unders or 56 singles 2 minute rest Lean: For Time:...Read More

GROUP CLASS WORKOUT Warm Up: 5 Rounds 10/7 calorie row/bike 8 single arm kettlebell high pulls (each arm) 8 PVC overhead squats 4 PVC pass throughs MetCon: “Hero” 3 Rounds 18 power snatches (115#/75#) 18 overhead squats (115#/75#) 18 calorie bike *15 Minute Time Cap Accessory Work: Post MetCon Partner 3 Rounds 15-25 back raises...Read More

GROUP CLASS WORKOUT Warm Up: Welded Rx: 2 Rounds 10 burpees 35 banded good mornings 10 goblet squats (20 sec. hold, last rep) WA BB Warm Up Lean: 4 Rounds 15 calorie machine 5 jump squats Strength: Clean & Push Jerk (every 1:30) 5×2 @80% of max squat clean Intro: 6×3 clean and push press...Read More

GROUP CLASS WORKOUT Warm Up: 4-6 minute hip and front rack stretches 3 Rounds 5 barbell front squats (hook grip) 10 single leg kettlebell Romanian deadlift 20 weighted Russian twists (feet on floor) Strength: Front Squat (12 minutes) find 3 rep max MetCon: Welded Rx: 18 Minute AMRAP 14 toes to bar 28 wall balls (20#/14#)...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 4 Rounds 20 wall balls 30/25 calorie machine (rotate) 20 burpees THEN: 4 Rounds 30 AbMat sit ups 30 walking lunges 40/35 calorie machine (rotate) 40 minute time capRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 2 Rounds (2 minutes at each station) HS Walk (Choose a set distance) 30 second rest Ring Muscle Ups (Choose set number of reps) 30 second rest Weighted Pistols (Choose set number of reps) OR Intro: Wall Walks (5 sec. pause at the top) 30 second rest...Read More

GROUP CLASS WORKOUT Warm Up: 4 minute machine 90 second banded front rack stretch 3 Rounds: 10 BB front squats (5 sec. pause, last rep 20 banded good mornings 10 leg swings (each) Finish with: 3 front squats (at weight) 15/12 cal. machine sprint MetCon: Welded: For Time: 12-9-6-9-12 front squat (135#/95#) 20/15 calorie row OR...Read More

GROUP CLASS WORKOUT Warm Up: 90 sec. banded ankle distraction (each side) 3 Rounds 10 psoas march 10 goblet squats 25 micro plate high pulls Strength: Back Squat 5×1 @90% OR 5×4 (2 sec. pause at the bottom) MetCon: Welded & Welded Lean: 5 Rounds 3 muscle ups or 9 strict pull ups 9 power...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 dual kettlebell deadlift 10 kettlebell shrugs 3 Rounds 5 standing vertical jumps 5 kettlebell shoulder to overhead (3 sec. pause at top) Strength/Skill: Superset (every 1:45) 5×4 snatch deadlift (heavy) 5×20 single foot single unders (each leg) MetCon: Welded: 14 minute AMRAP Buy In: 5 Rounds 50 double...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25/20 calorie machine 10 leg swings (each side) 10-8-6 dumbbell thrusters (rising) 5 push ups (32X2) Strength: Squat Clean Thruster (every 1:30) 6×3 MetCon: Welded: For Time: 5-5-5 power cleans (185#/125#) 15-15-15 chest to bar pull ups 25-25-25 calorie bike 16 minute time cap Welded Lean: For Time:...Read More