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GROUP CLASS WORKOUT Warm Up: 3 Rounds: 6 inch worms (wide stance) 5 scap pull ups 4 deadlifts MetCon: Welded: Teams of 3 150 shoulder to overhead (75#/55#) 200/160 calorie bike 150 alternating dumbbell snatches (50#/35#) 200/160 calorie row 150 back squats (95#/65#) *40 minute time tap Welded Lean: 15 minute AMRAP 15 box jumps (24#/20#) 20 med ball slams (30#/20#) 30 single arm Russian kettlebell swings (35#/26#)Read more

By: Alvie Hafen The Welded Games are here! The ultimate test to determine the fittest man and woman on Earth. This 1% is the of 1% of the most elite and physically gifted and hard working athletes on the planet. These athletes qualified in The Open out of 300,000 competitors to compete at Regionals. Regionals had 60 male and female athletes and only the top 3-5 out of each regional made the cut for The Games. The Games will be fierce, heavy, mentality and physically demanding. This year it will consist of 4 days of grueling tests ranging from swimming to barbells to cyclocross to gymnastics to an obstacle course. This will allow them to determine the Fittest on Earth. Why smimming? Why Cycolocross? Why gymnastics you ask? Because you can’t claim to be the fittest on Earth without including all aspects of fitness. To determine the fittest on Earth...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie machine 8 burpees, 20 DU, 5 TTB MetCon: Welded & Welded Lean: 40 minute AMRAP 1 mile run or 2K row 15 clean and jerks (115#/75#) 100 double unders or 200 singles 30 toes to bar scaled: 15 deadlifts, 60 knee raises *1 mile/2K row = 10 Reps (155 reps per round) Cool Down: 3 Minute Bike or 400m Walk 3 Minute Seated StraddleRead more

GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 3 Rounds: 20 band pulls 10 PVC overhead squats 10 PVC pass throughs 10 calorie machine trainer barbell progression Strength: Snatch (every 1:30) Strength: 6×3 squat snatch Technique: 6×3 power snatch MetCon: Welded: 10 Minute AMRAP 20 overhead squats (95#/65#) 20/15 calorie bike Welded Lean: 20 Minute AMRAP 20 kettle bell swings (53#/35#) 500 meter row or 500 meter ski 20 V-Ups *100 meters = 1 rep (45 reps per round) Cool Down: 2 minute bike 3 minute seated straddleRead more

GROUP CLASS WORKOUT Warm Up: 40/30 calorie machine 400 meter run 10 strict pullups/20 ringrows 15 pushups Extended Warm Up (Welded): 5 pull ups 10 push ups 15 airsquats 5 deadlifts 4 hang power cleans 3 shoulder to overhead MetCon: Welded: For Time: 10 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats) “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks @115#/75#) 800 meter run adv.: 2 muscle ups to replace the 5 pull ups Welded Lean: Buy In: 800 meter run 3 Rounds 15 deadlifts (155#/105#) 10 lateral burpees Once: 800 meter run 3 Rounds 50 air squats 25 push ups Cash Out: 800 meter runRead more