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GROUP CLASS WORKOUT Warm Up: 1 minute banded front rack 15 PVC pass throughs 15 PVC good mornings 20 scorpions 2 Rounds Barbell Warm Up: 5 strict press 5 push press 5 push jerk Strength: Push Jerk (every 1:00) Strength: 7×2 (choose weight, heavy) Technique: 7×4 (moderate weight) MetCon: Welded & Welded Lean: 3 Rounds 2 minute Max Effort each movement alternating dumbbell snatches (50#/35#) 1 minute rest AbMat sit ups 1 minute rest calorie row or calorie ski 1 minute rest Cool Down: 2 minute bike/200 meter walk 90 second glute smashRead more

By: Joaquin Ramirez We have all heard the term “superfood” before, but what exactly is a superfood and why is it so good for us? A superfood is a particular food that has an abundant amount of nutrients that range from vitamins, minerals, antioxidants, phytochemicals and fiber. Missing out on these superfoods can’t hurt your overall health and performance. I have put together a list of eight super foods for you to start with and why it is important to your health. #1 Oats Heart Healthy – Oats contain a form of fiber called Beta-glucan that dissolves in your digestive tract and forms a gel like substance that binds to excess cholesterol and prevents it from being absorbed by our blood. Energy – Beta-glucan also slows the rate of sugar that is allowed into the blood stream meaning that sugar (energy) is released slower and more steady throughout the day instead of...Read more

GROUP CLASS WORKOUT Warm Up: 1 minute internal hip rotation stretch 4 Rounds: 10 second overhead dumbbell hold 5 tempo presses 5 dumbbell overhead squats (each arm) 5 inchworms MetCon: Welded: 30-20-10 single arm dumbbell overhead squats (40#/25#) burpee box jump (24″/20″) scaled: single dumbbell front squats (75#/50#) *12 minute time cap Welded Lean: 20 Rounds 5 toes to bar/knee raises 5 push ups 5 deadlifts (95#/65#) *35 minute time cap Cool Down: 2 minute seated straddle 2 minute pigeonRead more

GROUP CLASS WORKOUT Warm Up: 90 second banded ankle distraction 3 Rounds: 10 plate slides each side 8 front squats Strength: Front Squat (14 minutes) Strength: find 3 rep max Technique: 5×4 moderate weight MetCon: Welded: 4 Rounds 10 squat cleans (95#/65#) 400 meter run 10 shoulder to overhead (95#/65#) *20 minute time cap Welded Lean: 4 Rounds 15 pull ups 60 air squats 200 meter run *20 minute time cap Cool Down: 2 minute quad smashRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 single arm kettlebell press 10 single arm kettlebell high pull 10 goblet squats Finish with: 60 second PVC front rack stretch 20 PVC pass throughs Accessory Work: 14 minutes 4x 6-12 wide grip strict pull up 4x 30-50 banded tricep extension MetCon: Welded & Welded Lean: 20 minute EMOM odd minutes: 8 thrusters (75#/55#) even minutes: 8 lateral burpees adv.: 12 thrusters, 10 lateral burpeesRead more