GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Partner WOD 20 Minute AMRAP 28 KB Swings 28 Cal. Bike 56 Ab Mat Sit Ups 56 Cal. Row 84 Double Unders 84 Air SquatsRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: 15-12-9 Snatch (95#/65#) 15-15-15 Wall Balls 3 Minute Rest 12-9-6 Snatch (95#/65#) 20-20-20 Wall Balls 20 Minute Time Cap Welded: For Time: 9-6-3 Snatch (135#/95#) 20-20-20 Wall Balls 3 Minute Rest 5-3-1 Snatch (155#/105#) 30-30-30 Wall Balls 20 Minute Time Cap Welded: For Time:...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200m Run 6 No Push Up Burpees 10 Single Arm DB Hang C&J (each arm) 2 Rounds 15 Lemon Squeezes 10 Jump Switch Lunges Barbell Progression Strength: Power Clean (every 1:30) Build: 5×4 Welded: 5×3 Warrior: 5×2 MetCon: Build: 12 Minute AMRAP 12 Thrusters (75#/55#) 12 Ring Rows...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 2K Row 50 Box Jump Overs 30 Burpees 20 DL (155#/105#) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk Find 2RM (drop and reset) Hang Clean High Pulls (every 1:30) 5×10 Split Jerk Press (every 1:30) 5×6 (choose weight)Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Push Ups (3 second pause at top) 10 Ring Rows 5 Goblet Squats (5 second pause in bottom of each rep) Strength: Strict Press (every 1:30) Build/Welded/Warrior: 5×6 (choose weight) MetCon: Build: 14 Minute EMOM 1. 8 Front Squats (75#/55#) 2. 16 Ring Rows Welded: 14 Minute...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 3 Rounds 14 T2B 28 Cal. Bike 9 Squat Snatches (75#/55#) Round 2: 7 @95#/65# Round 3: 5 @115#/75# 17 Minute Time Cap Welded: 3 Rounds 14 T2B 28 Cal. Row 9 Squat Snatches (115#/75#) Round 2: 7 @135#/95# Round 3: 5 @155#/105# 17 Minute Time...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Heavy Russian KB Swings 5 Single Leg RDL (each side) 15 Air Squats Strength: Power Clean + Push Jerk (every 1:30) Build: 4×4 Welded/Warrior: 4×2 MetCon: Build: For Time: 50 DL (135#/95#) 40 Wall Balls 30 Cal. Row 20 Lateral Burpees 10 Power Cleans (135#/95#) 13 Minute...Read More

GROUP CLASS WORKOUT Warm Up 3 Rounds 10 Weighted Cossack Squats 10 PVC Front Squats Finish with 20 Light DB Thrusters Strength: Back Squat (every 2:00) Build/Welded/Warrior: 5×4 (choose weight) MetCon: Build: 4 Rounds 15 Pull Ups 15 Thrusters (75#/55#) 11 Minute Time Cap Welded: 4 Rounds 10 C2B Pull Ups 15 Thrusters (95#/65#) 11...Read More

GROUP CLASS WORKOUT Warm Up 3 Rounds 10 KB Swing High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side)  MetCon: Build: 18 Minute AMRAP 1 Mile Bike 15 C&J (95#/65#) 100 Singles Welded: 18 Minute AMRAP 1K Row 10 C&J (155#/105#) 50 Double Unders Warrior: 18 Minute...Read More

REMINDER: MIDTOWN CLASSES CANCELLED FOR THE GYMNASTICS COURSE. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 50 Burpees 400 Meter Run 30 Weighted Lunges (each leg) 20 T2B 10 Deadlifts (185#/125#) 4 Minute Rest 40 Minute Time CapRead More