GROUP CLASS WORKOUT Warm Up: 30 med ball cleans 90 second pigeon stretch Barbell Warmup Strength: Power Clean (every 1:15) Strength: 8 x 1 power clean + 1 hang power clean (heavy) Technique: 8 x 4 power clean MetCon: Welded: 3 Rounds 15 deadlifts (135#/95#) 30 calorie row Adv.: 185#/125# Welded Lean: 40-30-20-10 calorie bike med...Read More

By: Alvie Hafen We are 4 weeks into the 2017 Welded Open. Your body has been through hell. Torn hands, backs so sore you can hardly walk, and shoulders so sore you can’t even wash your hair! Your emotional state has been through a roller coaster as well.  You have probably experienced many different emotions....Read More