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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

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: 40 band pulls 60 second banded overhead distraction Trainer Choice Strength: Push Press (every 1:00) Strength: 7×5 @70-75% MetCon: Welded & Welded Lean: Test Day: “Tri Harder” 1 mile run 1K row 100 calorie bikeRead more

By: Tammy Hamilton Nutrition is hard! Plain and simple. It can be overwhelming and you may think you don’t have the resources or will-power to make changes in your nutrition but it can actually be a lot easier to make changes than you think! Check out my top nutrition tips to see how these changes can improve your overall nutrition. Let’s say that these are the changes you would like and/or need to change in your nutrition: drinking soda throughout the day, skipping breakfast, eating fast food for lunch, eating too many carbs throughout the day, snacking on sugar, drinking sugary coffee drink before work each day, not being scale obsessed, etc. Make It Manageable: Try not to make too changes at once. It can be too overwhelming and you may wind up giving up shortly after you start. Instead, start by tackling one or two changes each week and before you know...Read more

GROUP CLASS WORKOUT Warm Up: 5 Rounds (double unders) 30 seconds work/30 seconds rest Finish with: 10 groiners 20 leg swings 20 scorpions Trainer Barbell Warm Up Strength: Power Clean (every 1:20) Welded: 8×3 choose weight Welded Lean: no strength MetCon: Welded: 7 Rounds 20 wall balls (20#/14#) 50 double unders scaled: 75 singles Welded Lean: 20 Rounds 6 burpees 8 walking lunges 12 AbMat sit ups Adv.: dumbbell front rack lunges (40#/30#) *35 minutes time capRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Finish with: 60 second pigeon stretch 20 scorpions 20 leg swings Strength: Back Squat (every 1:00) Strength: 7×2  @80% Technique: 7×4 @ moderate weight MetCon: Welded: 5 Rounds 8 deadlifts (155#/105#) 6 Hang Cleans (155#/105#) 4 Front Squats (155#/105#) Adv.: add 2 muscle ups/bar muscle ups at the end of each round Scaled: 115#/75# Welded Lean: 20 Minute AMRAP 20 calorie machine 10 single arm kettle bell swings (each) 35#/26# 10 goblet squats (35#/26#)Read more