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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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GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie row 5 strict pull ups 8 tempo ring rows Strength: Snatch Deadlift (every 1:00) Welded: 8×2 heavy Warm Up: 4×3 moderate weight Lean: no strength MetCon: Welded: 12 minute AMRAP 7 snatches (95#/65#) 9 lateral burpees 11 calorie bike scaled: power cleans Welded Lean: 35 minute AMRAP: Kettlebell Complex 10 kettlebell swings (44#/26#) 10 goblet squats 10 kettlebell push press (each side) *5 burpee penalty if you set the kettlebell down Then: 5 calorie machine *Add 5 calories each round
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