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GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.3 Prior to 8:00, complete: 3 Rounds 6 chest to bar pull ups 6 squat snatches (95#/65#) 3 Rounds 7 chest to bar pull ups 5 squat snatches (135#/95#) Prior to 12:00, complete: 3 Rounds 8 chest to bar pull ups 4 squat snatches (185#/135#) Prior to 16:00, complete: 3 Rounds 9 chest to bar pull ups 3 squat snatches (225#/155#) Prior to 20:00, complete: 3 Rounds  10 chest to bar pull ups 2 squat snatches (245#/175#) Prior to 24:00, complete: 3 Rounds 11 chest to bar pull ups 1 squat snatch (265#/185#) scaled: jumping chin over bar pull ups squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb. Welded Lean: 5 Rounds 15 ring rows 15 air squats 15 med ball slams (20#/16#)Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second banded front rack 30 band pulls 5 inchworms 25 banded good mornings 20 air squats Finish with: 20 leg swings 20 scorpions Strength: Front Squat (every 1:20) Welded: 5×2 @80% Welded Lean: no strength MetCon: Welded: 9 minute AMRAP 10 hang cleans (135#/95#) 15 air squats 20 calorie row Welded Lean: 35 minute AMRAP 30/24 calorie bike 15 burpees 15 kettle bell swings (35#/26#)   LADIES NIGHT (Midtown 6:30PM) Warm Up: KB tap game 1 minute banded Samson stretch 1 minute goblet squat Skill of the Month: Front Squat Box Squats 5×5 (every 1:15) MetCon: 6 Rounds 15 cal bike 25 sit upsRead more

GROUP CLASS WORKOUT Warm Up: 1 minute pigeon stretch 2 Rounds: 20 Russian kettle bell swings 30 second plank 6 burpees 8 groiners Finish with: 20 leg swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Deadlift (every 1:40) Strength: 5×3 start at 60-65% (rising) Technique: 5×5 moderate weight MetCon: Welded: 4 Rounds 15 box jumps (24″/20″) 5 Snatches (135#/95#) Cash Out: 30 lateral burpees scaled: 95#/65# Welded Lean: 13 minute AMRAP 16 AbMat sit ups 16 lunges 32 double unders scaled: 64 singles  Read more

GROUP CLASS WORKOUT Warm Up: 6 minute AMRAP 10 calorie machine 10 lunges 10 dumbbell thrusters Finish with: 1 minute banded overhead distraction 15 PVC pass throughs 15 PVC good mornings Skill Work: 15 minutes toes to bar, rowing, double unders MetCon: Welded: 3 Rounds 12 thrusters (75#/55#) 10 toes to bar 3 Rounds 8 thrusters (95#/65#) 10 toes to bar Scaled: Toes to ring or 14 knee raises Welded Lean: 10 Rounds 20 calorie machine 15 air squats 10 push ups Adv.: 15 RoundsRead 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: 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