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GROUP CLASS WORKOUT Warm Up: 3 minute machine 90 second pigeon stretch 1 minute banded ankle distraction Strength: Back Squat (every 1:20) Strength: 5×3 @75-80% Technique: 5×5 moderate weight Welded Lean: no strength Warm Up: 1×10 back squats (empty barbell) 1×3 @40% 1x 3 @50% 1x 3 @60% 1×1 starting weight MetCon: Welded: 30 overhead squats (95#/65#) 20 box jumps (30#/24#) 30 toes to bar scaled: front squats, 45 knee raises Welded Lean: 10 Rounds 15 calorie row 15 AbMat sit ups 5 deadlifts (185#/125#) 15 calorie bike *35 minute time capRead more

You’re not going to want to miss class today as it is a “retest” 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: 30/24 calorie machine 20 tempo squats 30 air squats 20 Supermans 2 minute PVC front rack stretch Extended Warm Up: 3 Rounds (80% effort) 2 clean & jerks 3 burpees MetCon: Welded: Retest: “Grace” 30 clean & jerks (135#/95#) Welded Lean: Retest: Lean 25 dumbbell thrusters (30#/20#) 25 burpees 25 dumbbell thrusters Cool Down: 5 minute machine 2 Rounds 2 minute squat hold 15 PVC good morningsRead more

By: Jacob Wellock When it comes to your life, which one do you tend to relate to? Human nature shows that we tend to be more pessimistic if things are not going according to plan. How many average people are there in the world and how many extraordinary people are there in the world? You can probably answer that question yourself. So which one do you want to be? If you are reading this, then I am going to assume that you want to strive for the latter. Now there is a very important thing to recognize when you are striving to be extraordinary. You have to be YOUR extraordinary and not someone else’s. If you are focusing too much to be like someone else are you really putting in your best effort to be the best that YOU can be? Once you recognize that, you let go of that...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 dumbbell high pull ups 10 dumbbell press 15 air squats Accessory Work: 4×10 waiter squats (53#/35#, each arm) 4×20 single arm banded lat pull (each arm) Extended Warmup: 5 Rounds: 30/30 machine MetCon: Welded: Dumbbell Technique Coaching (3-5 minutes) 21-15-9 dumbbell snatch (50#/35#) burpee box jump over (20″/24″) adv.: dumbbell squat snatch (70#/45#) *9 minute time cap Welded Lean: 27-24-21-18-15-12-9-6-3 ring row barbell push press (45#/35#) *200 meter run after each set of ring rows and push pressRead more

GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 2 Rounds: 15 goblet squats 10 pushups 15 PVC pass throughs Strength: every 1:20 Guided Barbell Warm Up: 2 Rounds: 5 deadlifts 5 hang power cleans 5 front squats Strength: squat clean 7×2 (rising) start @60% Technique: power clean + front squat MetCon: Welded: 3 Rounds 21 push ups 18 front squats (95#/65#) 15 pull ups 12 front rack lunges (95#/65#) adv.: 10 handstand push ups, 4 bar/ring muscle ups *17 minute time cap Welded Lean: 6 Rounds 1 minute plank 20 burpees 20 dumbbell front rack lunges (30#/20#) 20/15 calorie bike 40 double unders *40 minute time capRead more