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GROUP CLASS WORKOUT Warm Up: Trainer Choice Finish with: 10 groiners 20 leg swings 20 scorpions Skill Work: 12 minutes Pose Method Drills MetCon: Welded & Welded Lean: For movement quality: 4 Rounds 5 back squats @70% 800 meter run (1K row if needed) 3-4 minute rest scaled: deadlifts (moderate weight) *Each round is meant to be fast, move on that 800!Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice snatch PVC progression Then: barbell warmup 2 rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: (15 minutes) Strength:  find 1 rep max snatch Intermediate: snatch or power snatch 8×2 (drop and reset) Technique: snatch deadlift 8×3 MetCon: Welded: 30 box jump overs (24″/20″) 15 clean and jerks (135#/95#) Adv.: 30″/24″, 185#/125# Welded Lean: 15 minute AMRAP 10 dumbbell lunges (30#/20#) 10 dumbbell push press 10 burpeesRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.4 13 minute AMRAP 55 deadlifts (225#/155) 55 wall-ball shots (20#/14#, 10’/9′) 55 calorie row 55 handstand push-ups scaled: (135#/95#, 9′ both) Welded Lean: 15 minute AMRAP 10 wall balls (20#/14#) 10 box jumps (24″/20″) 10 calorie machineRead more

By: Trent Soares Prevention Techniques 1) Short Sets As we have seen in week 2 of the Welded Open, 16 toes to bar and 16 bar muscle ups scream time under tension. Breaking these guys up in to short sets limit the chances to tear by releasing the friction. It also helps with muscle fatigue. 2) Gymnastics Grips/Gloves Although awkward at first it may take some practicing to get used to these guys but it is definitely worth it in the long run. Easy to slip on rather than tape and gets the job done. 3) Callus Maintenance Moisturize daily. Try to shave down your calluses once a week, and pop those blisters. Our homie DERMALICIOUS (http://www.dermalicious.net) makes it really easy to do so. Check out their merchandise online, we also carry their products at both of our locations. There are some samples on deck, I would highly recommend having a...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 20 leg swings 10 groiners 15 PVC pass throughs MetCon: Welded & Welded Lean: 4 Rounds 2 minute row 2 minute air squats 2 minute bike 2 minute burpees 2 minute rest Shoot for: row: 500 meters/425 meters air Squats: 40 reps bike: 30/20 calories burpees: 15 repsRead more