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You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 40/30 calorie machine 25 kettlebell deadlifts 25 Russian kettlebell swings 25 air squats MetCon: Welded (Tier Testing): Tier 4 75% body weight back squat 150 air squats (under 10:00) Tier 3 100% body weight front squat “Grace” (under 5:00) *15 minutes will be allotted to make up two movements that were missed or failed. You may not move forward with extra movements. Welded Lean: 4 Rounds 40/35 calorie bike 1 minute rest after each round 4 Rounds 30/25 calorie bike 1 minute rest after each round 4 Rounds 20/15 calorie bike 1 minute rest after each round 4 Rounds...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15/12 calorie row 20 banded good mornings 10 leg swings (each leg) Strength: Clean and Jerk (every 1:15) 7x 2 cleans + 1 jerk (choose weight) MetCon: Welded: Nutrition Challenge Partner WOD 100 thrusters (75#/55#) 80/70/60 calorie row (male team/co-ed team/female team) 60 toes to bar or 120 knee raises 50 thrusters (95#/65#) 40/35/30 calorie row (male team/co-ed team/female team) 30 toes to bar or 60 knee raises Cash Out: 30 synchronized bar facing burpees *30 minute time cap Welded Lean: 15 minute AMRAP 300 meter ski/0.5 mile bike 21 kettlebell swings (53#/35#) 21 air squats 21 hollow rocksRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 75/65 calorie row 100 wall balls 75 kettlebell swings 100 V-Ups 75/65 calorie bike 100 walking lunges 75/65 calorie skiRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 12 dumbbell step ups 20 banded good mornings 15 air squats Finish with: 20 legs swings 1 minute hip capsule Strength: Back Squat (every 2:00) Welded & Welded Lean: 4×6 @70-75% MetCon: Welded & Welded Lean: 18-18-18-18 deadlift (115#/75#) 15-15-15-15 toes to bar Cash Out: 15 thrusters (115#/75#) *15 minute time capRead more

By: Alvie Hafen We all have a little bit of a competitive side in us. This is one of the reasons Welded classes are so successful in creating results. You are working out right next to other members who are doing the exact same work. This environment pushes us to go harder, to create intensity, and to keep going even when your mind wants to quit.    I have been doing Welded for almost 9 years now and going on 8 years of coaching. I am going to share some tips and strategies that I use when I workout. Wall Balls Oh wall balls how you hurt me, and yes they still do after 9 years. Lets take a workout with a high volume of wall balls. For example:   Yesterdays workout 30-20-10 Wall balls Toes to bar Power Cleans   In this workout you want to be able to keep moving consistently. You don’t want any...Read more