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GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 12/9 calorie machine 10 lateral lunges Welded: 2 minute PVC front rack stretch Strength: Front Squat (every 1:15)  Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 15 minute EMOM 1. 10-14 calorie bike 2. 8-12 alternating pistols 3. 8-16 push ups Adv.: hand stand push ups Welded Lean: For Time: 5K row *every 2 minutes complete 12 wall balls (20#/14#) 35 minute time capRead 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: 3 Rounds: 15 air squats 5 inchworms Finish with: 1 minute pigeon 1 minute overhead distraction Conditioning: Running 3 x 400 meter run 2 minute rest after each run MetCon: Welded & Welded Lean: “DE Total” 3 minutes max (rep) pull ups adv.: muscle ups = 5 reps 1 minute rest 5 minutes max (rep) burped box jumps (24″/20″) 1 minute rest 7 minutes max (weight) clean or power clean *Score = total reps and max weight Cool Down: 3 minute bike 2 minute couch stretchRead more

GROUP CLASS WORKOUT Warm Up: 400 meter run 20 lunges 1 minute plank 15 PVC pass throughs 15 PVC good mornings 1 minute hip capsule stretch Strength: Dumbbell Front Rack Lunges 5×12 @ 50#/35# adv.: 70#/50# MetCon: Welded & Welded Lean: “Angie” 100 pull ups 100 push ups 100 air squats 100 sit ups *25 minute time cap Extended Warmup: 2 rounds of “Cindy” Cool Down: 3 minute bike 2 minute squat holdRead more

GROUP CLASS WORKOUT Warm Up: 3 minute machine barbell clean and jerk progressions Strength: Clean and Jerk (every 1:00) Strength: 12×1 clean and jerk (increasing weight) *after each rep complete 3 strict pull ups/5 ring rows MetCon: Welded: “Elizabeth” 21-15-9 squat cleans (135#/95#) ring dips scaled: power clean + front squat, bar dips/or bench dips (42-30-18) *14 minute time cap Welded Lean: For Time: 50-40-30-20-10 calorie row 10-20-30-40-50 wallballs (20#/14#) *20 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Pose Method Drills 3 Rounds: 200 meter run 10 lunges 10 sit ups MetCon: Welded and Welded Lean: 6 Rounds 400 meter run 20 V-Ups 20 lunges adv.:  dumbbell front rack lunges (35#/20#) Cool Down: 3 minute bike 2 minute quad smashRead more