GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 single arm kettlebell bent over row 20 single arm kettlebell front squats Finish with: 90 second plank Strength/Skill: (1 set every 1:15) Pull Up Complex 5x 3 wide grip pull ups, 3 standard grip pull ups, 3 narrow grip pull ups (3 sec. pause at the top of...Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 150/120 calorie bike 50 burpees 100 walking lunges 50 burpees 150/120 calorie row 50 KB swings 1 mile run or 2K skiRead More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: For Time: 21-15-9 power snatch overhead squat calorie bike Welded Lean: For Time: 2K row 800 meter run 100 air squats 800 meter run 2K row 100 AbMat sit ups 40 minute time capRead More
GROUP CLASS WORKOUT Warm Up: 500 meter row or 24/20 calorie bike 3 Rounds 45 sec. plank 10 scap push ups 50′ quadruped crawl Finish with 100’ single arm kettlebell/dumbbell carry (each arm) MetCon: Retest Day: “16.1” 20 minute AMRAP 8 front rack lunges (95#/65#) 8 bar facing burpees 8 front rack lunges 8 chest to...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell front squats (each arm) 10 single arm kettlebell swings (each arm) Finish with: 20 single arm kettlebell push press (each arm) 20 PVC pass throughs Strength: Snatch (every 1:30) 6×3 (drop and reset) MetCon: Welded: 3 Rounds...Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 10 single arm kettlebell hang clean and jerk (35#/26#, each arm) 500 meter row 400 meter run 10 single arm kettlebell thrusters (35#/26#, each arm) 30/25 calorie bikeRead More
GROUP CLASS WORKOUT Warm Up: 500 meter row/400 meter ski/0.4 mile bike 2 Rounds 12 walking lunges 12 dual dumbbell/kettlebell strict press 12 dual dumbbell/kettlebell bent over row Strength: 16 minute “Flow” 16 front foot elevated front rack kettlebell reverse lunges 10 strict/box handstand push ups 30 sec. side plank (each side) 12 archer ring...Read More