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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 No Push Up Burpees 15 Bent Hollow Rocks 20 Plank Shoulder Taps Accessory Work: 4 Rounds Build: 15 Hammer Curls + 4×8-12 Ring Row (Lat Focus) Welded: 15 Hammer Curls + 4×8-10 Strict Pull Ups Warrior: 15 Hammer Curls + 6-8  Strict C2B Pull Ups MetCon: Build: 2 Rounds 400m Run 15 Power Cleans (95#/65#) 25 Box Jumps/Step Ups 15 Push Press (95#/65#) 15 Minute Time Cap Welded: 2 Rounds 400m Run 8 Squat Cleans (165#/115#) 25 Box Jumps (24”/20”) 8 Push Jerk (165#/115#) 15 Minute Time Cap Warrior: 2 Rounds 400m Run 8 Squat Cleans (205#/135#) 25 Box Jumps (24”/20”) 8 Push Jerks (205#/135#) 15 Minute Time CapRead more

By: Derek Wellock What’s up everyone?!  I almost started my blog post with a “rant” blog about the broken higher education system and how I don’t care about how many or what kind of paper qualifications you have, but whether or not you have the ability to change, provide value and positively impact another human’s life.   But I decided, to save that for another day. Haha. Post 20 days of Welded review.  I am still in the Live Hard Challange which includes the following.  75 Hard, Phase 1 Live Hard, 30-day mandatory break (where I am now) Phase 2 Live Hard and then Phase 3 Live Hard.  You have a year to complete, mess up one thing and start over. We actually did a Reps of Discipline podcast on 75 Hard, you should check it out.  But as you can see I enjoy a good challenge, and right now...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 250m row 15 Sec. Static Single Leg Glute Bridge (each leg) 10 Glute Bridges (both legs) Finish w/: 30 Hollow Rocks Strength: Deadlift (every 2:00) Build: 3×4 + 10 Push Ups Weld: 3×4 + 15 Push Ups War: 3×4 + 20 Push Ups MetCon: Build: 14 Minute EMOM 1. 16 Toes to Target or Tuck Ups 2. 10 Alt. DB Snatches (35#/20#) Welded: 14 Minute EMOM 1. 8 T2B 2. 10 Alt. DB Snatches (50#/35#) Warrior: 14 Minute EMOM 12 TTB 8 Alt. DB Snatches (75#/50#) LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 250m row 15 Sec. Static Single Leg Glute Bridge (each leg) 10 Glute Bridges (both legs) Finish w/: 30 Hollow Rocks MetCon: For Time: 3K Row 20 Strict Press (75#/55#) 2 Minute Rest 2K Row 30 Push Press (75#/55#) 2 Minute Rest 1K Row 40 Push Jerk (75#/55#) 35...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Partner WOD 20 Minute AMRAP 28 KB Swings 28 Cal. Bike 56 Ab Mat Sit Ups 56 Cal. Row 84 Double Unders 84 Air SquatsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: 15-12-9 Snatch (95#/65#) 15-15-15 Wall Balls 3 Minute Rest 12-9-6 Snatch (95#/65#) 20-20-20 Wall Balls 20 Minute Time Cap Welded: For Time: 9-6-3 Snatch (135#/95#) 20-20-20 Wall Balls 3 Minute Rest 5-3-1 Snatch (155#/105#) 30-30-30 Wall Balls 20 Minute Time Cap Welded: For Time: 9-6-3 Snatch (185#/125#) 20-20-20 Wall Balls 3 Minute Rest 5-3-1 Snatch (205#/135#) 30-30-30 Wall Balls 20 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5×5 Minute AMRAP 10 Walking Lunges 7 No Push Up Burpees 7 Lemon Squeezes 10 Single Arm DB Clean and Jerk (50#/35#) 1:30 Rest After Each AMRAPRead more