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GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds (w/dumbbell or kettlebell) 5 single leg deadlift 5 single arm clean and jerks (each arm) 5 inchworms Finish w/: 60 second supinated pull up bar hang Strength: Snatch (every 1:15) 9×3 (drop and reset) MetCon: Welded & Welded Lean: Retest Day: “Fight Gone Bad” 3 Rounds wallballs (20#/14#) sumo deadlift high pull (75#/55#) box jump (20″) push press (75#/55#) calorie row *1 minute rest after each round *work to get max reps for 1 minute at each movement *test day: 3/5/18  Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 10 Rounds 10 dual kettlebell swings 30 double unders 10 burpees *20 minute time cap WEIGHTLIFTING: (Midtown @10:30AM) A) 8×2 clean and jerk (drop and reset) B) 5×3 clean pulls @110% of 1 rep max C) 4×4 behind the neck strict press (choose weight)Read more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds max handstand walk or 10 kettlebell presses 15 air squats Accessory: 5×12 kettlebell bent over row 3×10 kettlebell front rack lunge MetCon: Welded & Welded Lean: 18 minute AMRAP 30 calorie row/bike 200 meter run 10 snatches (155#/105#) 5 bar muscle ups or 5 single arm kettlebell overhead squats (each side)Read more

By: Joel Cochran If you have ever read any of my blogs before you may have noticed a recurring theme of self reflection and improvement.  I enjoy writing about it because it is something that I am constantly striving towards in my life. Whether it is learning a new skill, reading self improvement books, listening to podcasts, volunteering for an organization or just trying to become more efficient in my double unders; I am always looking for an opportunity to grow. If you are reading this and you participate in Welded then you probably have the same hunger and thirst to improve because as Weldedters we are constantly striving to get to the next tier, hit a new PR, complete an Rx workout or have the top time of the day.  This is what makes Welded one of the best evidence based fitness programs available because we are in a...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: (choose one option below based on ability level) Option 1: 3 Rounds 100 double unders 15 handstand push ups Option 2: 3 Rounds 20 double unders 15 box handstand push ups Option 3: 3 Rounds 100 singles 15 push ups 2 minute rest 800 meter run 30 squat cleans (135#/95#) Welded Lean: 40 minute AMRAP 500 meter row 2 Rounds 15 thrusters (75#/55#) 10 lateral burpees Then: 500 meter row 2 Rounds 15 power cleans (75#/55#) 10 pull upsRead more