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GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 Rounds 10 single arm kettlebell squat clean 10 single leg Romanian deadlift Finish with: 2 minute machine Strength: Front Squat (every 2 minutes) 3×3 @80% 2×4 @75% 1×5 @70% MetCon: Welded: For Time: 30 power cleans (115#/75#) 25 power cleans (135#/95#) 20 power cleans (155#/105#) 15 power cleans (185#/125#) 10 power cleans (205#/135#) 12 minute time cap Welded Lean: For Time: 150 double unders 25 dumbbell burpees (40#/20#) 150 double unders 25 dumbbell burpees Cash Out: 50 dumbbell push press scaled: 150 singles + 10 burpees
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 45 minute AMRAP 2 mile run or 4K row 50 med. ball bear hug squats (20#/15#) 40 box jumps (24″/20″) 30 chest to bar pull ups 20 power snatches (135#/95#) max. calorie bike
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This week’s Featured Athlete was chosen by Coach Derek! Great job boys! Keep it up! 💪🏽 “My #decfmonday goes out to these 2 swolemates Nolan and Michael. They started Welded in my kids class and now have graduated to full Welded classes with me. They continue to make gains and always striving to build some muscle. Looking forward to seeing their progress over the next year.” – Coach Derek
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GROUP CLASS WORKOUT Warm Up: 30 ring rows 40 overhead walking lunges 25 V-ups MetCon: Welded & Welded Lean: 2 Rounds 7 minutes each station Station #1 60′ farmer carry Station #2 8 D-ball cleans/16 med. ball slams 60′ axle bar overhead carry Station #3 120′ sled drag
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By: Joel Cochran Bill: “Hey Bob, how is your day going?” Bob: “Hey Bill, it’s busy but good! How is your day? Bill: “Busy as well, but I can’t complain.” Bob: “That’s good to hear”…. Well it was good catching up with you but I gotta go, I have an appointment I have to run too.” Bill: “Yeah me too, we’ll catch up later.” Bob: “Sounds good! Have a great day!” Bill: “You too!” Does the conversation above sound a little too familiar to you? You are rushing through your day and you happen to run into a colleague or a friend and you start thinking to yourself, “I don’t really have time for this, but I guess I should say Hello”. Then you proceed to go through all the surface questions being careful not to ask anything deeper because it could result in more time in conversation which doesn’t...
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