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GROUP CLASS WORKOUT Warm Up: 3x 30 second push up plank hold 20 single arm kettle bell press *6 minute time cap Extended Warmup: 2 Rounds 8 calorie machine 4 handstand push ups or 8 push ups 8 kettlebell snatches MetCon: Welded & Welded Lean: 14 minute AMRAP 15/10 calorie row or bike 7 handstand push ups or 14 push ups 14 kettle bell snatches (44#/26#) scaled: dumbbell snatches Cooldown: 3 Rounds 15 back raises 30 second dual kettle bell front rack hold 14 walking lungesRead more

By: Alvie Hafen Do your knees ache? Is it hard to get down into a full squat? Do they just have an overall tightness to them? Most likely the problem does not start with the knee. You don’t have a strained or torn MCL or ACL. The most likely problem lies above your knee. Here are two different mobilities that will help your achy knees. Quad Smash The quadriceps allow you to run, jump, 300lbs, and do your everyday activities. However if this muscle is tight or locked up it can cause pain in the knee. I want you to take a lacrosse ball and foam roller and target this large muscle in your leg. I challenge you to work your quad for at least 3-5 minutes each side. You need to stay on the tissue UNTIL you make a change. A change will not happen in 30 seconds. Give...Read more

GROUP CLASS WORKOUT Warm Up: 5 minute AMRAP: 10 Russian kettle bell swings 20 second piked push up 10 groiners Finish with: 60 second glute smash (each side) Skill Work: 13 minutes wall walks, handstand push ups, handstand walks Toes to Bar: find max unbroken set (adv.) MetCon: Welded: 4 Rounds 400 meter run 10 deadlifts (185#/125#) 10 toes to bar *15 minute time cap Welded Lean: 8 Rounds 400 meter run 10 deadlifts (135#/95#) 10 toes to bar *30 minute time cap  Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 straight leg sit ups 10 air squats (2 second pause at the bottom) 3 Rounds: 10 psoas march 5 barbell squats 10 leg swings Finish with: 20 scorpions Strength: Back Squat (14 minutes) Warm Up: 5 @50% 4 @65% 2 @75% 1 @80-85% 1 @90% Strength: 1 rep max Technique: 8×4 @moderate weight MetCon: Welded: 5 Rounds 21 wall balls (20#/14#) 15 calorie row 9 burpees to rig *18 minute time cap Welded Lean: 5 Rounds 20/16 calorie bike 15 burpees to plate *18 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Pose Method drills 20 leg swings (each leg) 2 Rounds: 25 banded good mornings 8 tempo squats15 Russian kettle bell swings 10 calorie machine (sprint) Finish with: 20 scorpions 3 Rounds (trainer guided): 4 deadlifts (increasing weight) 4 goblet squats MetCon: Welded & Welded Lean: 6 Rounds 5 deadliest @75-80% 10 goblet squats (70#/44#) 400 meter run *Rest as needed in between rounds but no longer than 3 minutes. Cooldown: 4 minutes Lacrosse ball or foam roller smash focusing on lower back, glutes, and hamstringsRead more