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GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 5 or 15 double unders/30 singles 20 banded good mornings 10 single arm kettlebell high pulls (1 second  pause at top) 10 single arm kettlebell presses (5 second pause at top) Strength: Power Snatch (every 1:30) 7×3 (3 second concentric) MetCon: Welded: Partner WOD For Time: 21-15-9 hang squat clean (115#/75#) handstand push ups 9-15-21 calorie ski chest to bar pull ups 12 minute time cap Welded Lean: For Time: 100/80 calorie bike 80 walking lunges 80/70 calorie bike 80 seated dumbbell press (light: 5-15#) 70/60 calorie bike 35 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 12 minute EMOM 1. 45 second machine 2. 15 second plank (each side) + hollow body hold w/remaining time 3. 5 single arm kettlebell swings (each arm) + 7 goblet squats Strength: Back Squat (every 2:00) 5×3 @70-75% (3 second down, 3 second pause at the bottom of last rep) MetCon: Welded & Welded Lean: 5 Rounds Every 2 Minutes Complete: 12 toes to bar 12 kettlebell swings (heavy) 12, 24, or 48 double undersRead more

By: Kris Thompson (Featured Image: Jeramie Lu Photography) As coaches part of our job is to teach movement patterns and how to perform them correctly. So when someone in class needs to be corrected whether it be an efficiency issue or a safety issue and they tell me, “Oh, ok. It’s because I’m tired” in my mind I’m like, “Hold up… What!? You’re going to choose to move less efficiently and/or put yourself at risk of injury because you’re “tired”?” My answer to that is, “No, no, no. I don’t think so.” Just because you’re tired does not mean your form and technique should go to sh*t. I understand that WODs are tiring, believe me, I do. So when your movement patterns start to take a dive, that’s when you need to take the few extra seconds to get your mind and body right to perform the movement correctly and...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 dumbbell floor press (30X0) 8 renegade rows 15 second star side plank (each side) Strength: Bench Press (every 1:30) 5×5 (choose weight) MetCon: Welded: 14 minute AMRAP 12 calorie bike 10 wall balls (20#/14#, 10’/9′) 8 burpees *Add 1 rep to each movement every round. Welded Lean: 2 Rounds 6 minute row 1 minute plank 5 minute row 90 second plank 4 minute row 2 minute plank 2 minute restRead more

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 last rep for each variation) Single Arm Overhead Lunge 5×5 (each leg) MetCon: Welded: 4 Rounds 10 power cleans (115#/75#) 10 front squats (115#/75#) 10 minute time cap Welded Lean: 3 Rounds 15 deadlifts (155#/105#) 20/15 calorie machine (rotate) 25 air squats 12 minute time capRead more