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GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 jump squats 15 calorie machine 10 alternating dumbbell snatches MetCon: Welded: 20 minute AMRAP 10 hang power snatches (95#/65#) 12 calorie row 14 lateral burpees Welded Lean: 40 minute AMRAP 50 calorie Bike 30 AbMat sit ups 10 push upsRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Russian kettlebell swings 10 goblet squats 5 burpees Strength: Front Squat (every 1:15) Strength: 7×1 (heavy) Technique: 7×4 (moderate weight) MetCon: Welded: For Time: 30 squat clean thrusters (155#/105#) *8 Minute Time Cap Welded Lean: 14 minute AMRAP 15 deadlifts (95#/65#) 10 push press (95#/65#) 15 calorie machine (rotate)Read more

By: Sabrina Blajos (Featured Image: Ang Fontana Photography)Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 banded good mornings 10 goblet squats 10 leg swings (each side) Strength: Power Clean (14 minutes) Strength: 1 rep max Technique: 7×4 Welded Lean: No Strength MetCon: Welded: For Time: 20 calorie bike 21 snatches (95#/65#) 20 calorie bike 15 snatches (135#/95#) 20 calorie bike 9 snatches (155#/105#) *15 minute time cap Welded Lean: For Time: 150/130 calorie row 80 goblet squats (35#/26#) 80 single arm kettlebell swings (40 each side) 100/80 calorie row 80 single arm kettlebell push press (40 each side) 80 single arm kettlebell hang cleans (40 each side) 50/40 calorie row *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Welded & Welded Lean: “Fight Gone Bad” 3 Rounds wallballs (20#/14#) sumo deadlift high pull (75#/55#) box jump (24″/20″) push press (75#/55#) calorie row *1 minute rest after each round *work to get max reps for 1 minute at each movementRead more