Blog

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: 3 minute machine 30 band pulls 15 push ups 15 air squats 15 situps 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Push Press (every 1:15) 6×4 (choose weight) MetCon: Welded: Test Day “The Chief” 5 Rounds 3 minute AMRAP 3 power cleans (135#/95#) 6 push ups 9 air squats 1 minute rest after each AMRAP *Score: total reps, pick up where you left off. Welded Lean: 15 minute AMRAP 5 deadlifts (135#/95#) 10 knee raises (sit ups) 15 calorie machine Adv.: 185#/125#Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.2 12 minute AMRAP 2 Rounds 50’ front rack walking lunges (50#/35#) 16 toes to bar 8 dumbbell power cleans (50#/35#) 2 Rounds 50’ front rack walking lunges (50#/35#) 16 bar muscle ups 8 dumbbell power cleans 50/35 Welded Lean: 15 minute AMRAP 15 calorie machine 15 lunges each leg (in place) 15 med ball slams (20#/15#)Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second banded front rack 2 rounds: 4 inchworms 20 banded good mornings 20 air squats Finish with: 20 leg swings 20 scorpions Strength: Welded: front squat 5×3 (rising, every 1:25) Welded Lean: no strength MetCon: Welded: For Time: 40/34 calorie row 30 kettle bell swings (53#/35#) 20 calorie row 20 kettle bell swings 10 calorie row Extra Gains: 2 Rounds 40 AbMat sit ups 1 minute side plank (each side) 1 minute front leaning rest Welded Lean: 8 Rounds 500 meter row/ski/1 mile bike 15 air squats Extra Gains: 2 Rounds 40 AbMat situps 1 minute side plank (each side) 1 minute front leaning rest   SKILLS (Midtown 4:30PM) Aerobic Training   LADIES NIGHT (Midtown 6:30PM) Warm Up: Hungry Hungry Hippos 1 minute banded front rack 1 minute goblet squat hold glute activation Skill of the Month: Front Squats 6×3 front squats w/band...Read more

GROUP CLASS WORKOUT Warm Up: 1 minute machine 1 minute banded overhead distraction 1 minute forward leaning rest 15 PVC pass throughs 2 Rounds: 10 kettle bell presses 60’ overhead kettle bell walk 10 air squats Strength: Push Press (every 1:25) 6×4 choose weight (across) MetCon: Welded: 10 minute AMRAP 7 pull ups 14 wall balls (20#/14#) 21 double unders adv.: 7 chest to bar pull ups scaled: 42 single unders Welded Lean: 10 minute AMRAP 12 alternating dumbbell snatches (50#/35#) 8 burpees   SPEEDFIT (Midtown 12PM) MetCon: 100 double under 50 wall balls (20#/14#) 40 calorie row 20 cleans (135#/95#) 10 bar muscle ups/20 pull ups Read more

By: Jacob Wellock The Open is upon us and there is probably a chance that you are stressed out. This may be your first, second, third, or even your 7th Open and there is most likely a little bit of stress, especially if you follow any Games athletes. If you are new and this whole Welded thing is new to you then you may not be as stressed as your gym peers are. Make no mistake, IT IS THERE AND AMONG US (insert dramatic drums). Here are some simple ways to avoid the stress: Are you a Games athlete? If your answer is yes, then you should send me an email and we can figure it out together. If you answered no, ask yourself, are you a Regionals level athlete? If you answered yes, are you training like a Regionals level athlete? Yes? Email me. No? Then you are not...Read more