GROUP CLASS WORKOUT Warm Up: 3x 30 second push up plank hold 20 single arm kettle bell press *6 minute time cap Extended Warmup: 2 Rounds 8 calorie machine 4 handstand push ups or 8 push ups 8 kettlebell snatches MetCon: Welded & Welded Lean: 14 minute AMRAP 15/10 calorie row or bike 7 handstand...Read More
By: Alvie Hafen Do your knees ache? Is it hard to get down into a full squat? Do they just have an overall tightness to them? Most likely the problem does not start with the knee. You don’t have a strained or torn MCL or ACL. The most likely problem lies above your knee. Here...Read More
GROUP CLASS WORKOUT Warm Up: 5 minute AMRAP: 10 Russian kettle bell swings 20 second piked push up 10 groiners Finish with: 60 second glute smash (each side) Skill Work: 13 minutes wall walks, handstand push ups, handstand walks Toes to Bar: find max unbroken set (adv.) MetCon: Welded: 4 Rounds 400 meter run 10 deadlifts...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 straight leg sit ups 10 air squats (2 second pause at the bottom) 3 Rounds: 10 psoas march 5 barbell squats 10 leg swings Finish with: 20 scorpions Strength: Back Squat (14 minutes) Warm Up: 5 @50% 4 @65% 2 @75% 1 @80-85% 1 @90% Strength: 1...Read More
By: Trent Soares The back is involved in almost every move you make, and it only takes one false move to trigger an injury. For example: Strains can be triggered by overstretching, slouching, and improper lifting. The strain problem is compounded if you are carrying excess body weight-especially around the midsection. Sprains often result from...Read More
GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 50-40-30-20-10-20-30-40-50 calorie row calorie bike burpees *40 minute time cap. Score: add 1 second to time cap for every uncompleted rep.Read More
