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GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Hang Power Snatch (every 1:00) Welded: 10×2 Welded Lean: No Strength MetCon: Welded: Partner WOD 100 double unders 60 thrusters (95#/65#) 50 pull ups 40 snatches (115#/75#) 30 toes to bar 20 front squats (155#/105#) 10 muscle ups/bar muscle ups or 20 chest to bar 100 double unders *22 minute time cap Welded Lean: 35 minute AMRAP 15 calorie bike 15 box jumps (24″/20″) 15 calorie row 20 alternating dumbbell snatches (50#/35#)Read 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: Trainer Choice Finish with: 60 second pigeon 20 scorpions 20 leg swings (each) Strength: Front Squat (every 1:25) Strength: 6×3 @80%  Technique: 6×5 (moderate weight) MetCon: Welded: Test Day: “Grace” 30 clean and jerks (135#/95#) *6 minute time cap Welded Lean: For Time: 25 dumbbell thrusters (30#/20#) 25 burpees 25 dumbbell thrusters (30#/20#)Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 5×10 (heavy) seated dumbbell press 100 banded tricep extension MetCon: Welded & Welded Lean: 3 Rounds 10 power snatches/cleans (95#/65#) 400 meter Run 10 bar facing burpees scaled: deadlifts *16 minute time capRead more

By: Sabrina Blajos   The 2017 Welded Open has finally come to an end. Before I start I just want to say congrats to everyone for sticking it out and completing all 5 weeks. Also, for showing up and giving everything you have for your Home Gym! It was so awesome and to see you guys come together and show your gym spirit! With that being said, we are probably on that motivation high, which is great but there are a few things we need to consider to properly train for the 2018 Open, below I will give some tips and ideas of how you can reflect, prepare, and execute your goals for the next season. First thing first, reflect. Especially while it is still fresh in your mind. Look back and truly write out each week’s thoughts. This is the time when you have to be honest with yourself....Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Skill Work: 14 minutes handstand hold (w/wall), handstand pushups, handstand walks 5 minute AMRAP max handstand walk/max handstand pushups/max handstand hold (wall) MetCon: Welded: 14 minute AMRAP 10 push ups 10 power clean and jerks (115#/75#) 20/15 calorie bike Adv.: handstand pushups & 135#/95# Welded Lean: 1600 meter row 20 wall balls (20#/14#) 1600 meter ski 20 wall balls 1 mile bike 20 wall balls 1 mile run 20 wall balls *40 minute time capRead more