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GROUP CLASS WORKOUT Warm Up: 90 second PVC front rack stretch 3 Rounds: 5 inchworms 10 air squats Strength: Front Squat (every 1:30) Warm Up: 3 Rounds: (15/15) bottom of a front rack Strength: 6×3 (choose weight) MetCon: Welded: 13 Minute AMRAP 15 toes to bar 10 snatches (75/95/135/155)/(55/65/95/105) 200 meter run scaled: power cleans Welded Lean: For Time: 4K row 5 Rounds 10 single arm overhead lunges (40#/25#) 15 AbMat sit upsRead more

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 2 minute machine 90 second pigeon stretch 3 Rounds: 10 calorie machine 8 wallballs 4 burpee to plate *45 second rest after each round MetCon: Welded & Welded Lean: “Mind Games” Every 3 Minutes Complete: 2 Rounds 8 wallballs (20#/14#) 8 burpee to plate (45# plate) *add 2 reps each round *must wait until the full 3 minutes is complete before starting next round *continue until failure or you quit Example: 1st 3 minutes: 8 WB, 8 burpees 2nd 3 minutes: 10 WB, 10 burpees 3rd 3 minutes 12 WB, 12 burpeesRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 15 banded good mornings 5 strict pullups/10 ringrows Strength: Sumo Deadlift (every 1:30) warm up: 2×8 light weight, 2×4 moderate weight , 1×2 starting weight strength: 6×4 choose weight MetCon: Welded: 4 Rounds Every 5 Minutes 8 power cleans (115#/75#) 15 box jumps (24″/20″) 20/15 calorie row adv.: 165#/115# Welded Lean: 35 Minute AMRAP 10 calorie bike 15 kettlebell swings (35#/26#) 20 air squats *add 5 calories to bike each round adv.: 70#/53#Read more

GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch 2 Rounds: 15 PVC back squats 15 Russian kettlebell swings 10 calorie machine Strength: Back Squat (every 1:30) Strength: 5×3 @75-80%, 1×10 @65% MetCon: Welded & Welded Lean: 5 Rounds 400 meter run 10 deadlift (95#/65#) 10 lateral burpees adv.: 185#/125# *25 minute time cap Cool Down: 200 meter walk 3 minute seated straddleRead more

GROUP CLASS WORKOUT Warm Up: 1 minute pigeon stretch 1 minute banded ankle distraction 3 Rounds (30/30) wall ball squat hold 2 Rounds 15 calorie machine 10 wall balls (Welded) or 10 lunges (Welded Lean) MetCon: Welded: 15 minute AMRAP 80 wall balls (20#/14#) 60 calorie row 40 box jump overs (24″/20″) 20 power cleans (135#/95#) Welded Lean: 25 minute AMRAP 30 AbMat sit ups 20 dumbbell or kettle bell overhead lunges 10 calorie bikeRead more