GROUP CLASS WORKOUT
Warm Up:
2 Min. Row/Ski
30 KB DL
20 Goblet Squats
10 KB Push Press (each arm)
10 KB Hang Snatches (each arm)
Strength: Hang Squat Snatch (every 2:00)
Build: 6×4 (choose weight)
Weld: 6×2
War: Find 1RM
MetCon:
Build:
5 Rounds
15 Wall Balls
5 PS (95#/65#) or PC (115#/75#)
12 Minute Time Cap
Welded:
5 Rounds
15 Wall Balls (20#/14#)
4 Power Snatches (135#/95#)
12 Minute Time Cap
Warrior:
5 Rounds
15 Wall Balls (20#/14#)
3 Power Snatches (175#/120#)
12 Minute Time Cap
LEAN CLASS WORKOUT
Warm Up:
2 Min. Row/Ski
30 KB DL
20 Goblet Squats
10 KB Push Press (each arm)
10 KB Hang Snatches (each arm)
South Lean:
8 Rounds
20 DB Front Rack Lunges (In place)
20/16 Cal. Bike
20 Oblique V-Ups (each side)
1 Minute Rest
35 Minute Time Cap
Midtown Lean:
14 Minute AMRAP
30/22 Cal. Machine
20 Box Step Ups (24”/20”)
10 Fat Bar DL (120#/80#)
3 Minute Rest
14 Minute AMRAP
30 Fat Bar S2OH (120#/80#)
20 Fat Bar Power Cleans (120#/80#)
10 Burpee Box jumps (24#/20#)