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GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second PVC front rack stretch 3 Rounds: 10 bent over kettlebell rows (each arm) 15 Russian kettlebell swings Strength: Power Clean (every 1:00) work up to 90% (6 minutes) Strength: 10×1 @75-80% Technique: 10×3 @moderate weight MetCon: Welded: 8 minute AMRAP 50 double unders 10 deadlifts (225#/155#) 10 box jump overs (24″/20″, box facing) scaled: 25 double unders or 50 singles +5 burpees, 165#/115# Welded Lean: 16 minute EMOM odd minute: 10/7 calorie ski even minute: 10 toes to bar Scaled: 10 toes to ring/15 knee raises
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GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 5 pull ups/10 ring rows 5 inchworms Finish with: 20 scorpions 60 second overhead distraction MetCon: Welded: 4 Rounds 40/30 calorie row 20 chest to bar pull ups 10 clean and jerks (135#/95#) scaled: 20 pull ups/25 ring rows *30 minute time cap Welded Lean: 4 Rounds 80/70 calorie bike 75 air squats 50 Russian kettlebell swings (50#/35#) *40 minute time cap
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GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15 Russian kettlebell swings 40′ kettlebell (bottoms up) walk 10 PVC overhead squats 15/12 calorie machine Finish with: 15 PVC pass throughs 15 PVC good mornings Strength: Olympic Complexes (every 1:20) Strength: 8 x 1 power snatch + 3 overhead squats Technique: 8 x 1 power clean + 3 front squats MetCon: Welded: 27-21-15-9 thrusters (75#/55#) lateral burpees *17 minute time cap Welded Lean: 15 minute AMRAP 16 calorie row 14 alternating dumbbell snatches (50#/35#) 12 overhead/front rack lunges (6 each arm)
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GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: Partner WOD For Time: 3K row 300 air squats 200/160 calorie bike 100 push ups 1K row 50 clean and jerks (155#/105#) 40 Minute Time Cap
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By: Joel Cochran The dictionary defines “grit” as “courage and resolve; strength of character.” Some synonyms of grit are bravery, tenacity, mettle, backbone, spirit, fortitude, toughness, hardiness, resolve, determination. But with so many words defining grit, what exactly makes a person possess it? Psychologist Angela Lee Duckworth defines grit as “having passion and perseverance for long-term goals.” She believes that grit isn’t being the most talented in your field or possessing some short-lived passion for something you want. Instead, it is about having an undeniable passion for a goal that gives meaning to almost everything you do and holding steadfast to it no matter the situation or challenges that are bound to occur. With two different definitions of grit, what direction should we take when trying to work on our own grit? In the first definition, we see words like fortitude, resolve and determination that suggest grit is doing the...
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