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GROUP CLASS WORKOUT Warm Up: 2 minute machine 1 minute banded hamstring distraction 2 Rounds: 20 Russian kettle bell swings 15 air squats 10 pushups Finish with: 20 legs swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: (every 1:20) Welded & Welded Lean: deadlift 5×4 @65-70% MetCon: Welded: For Time: 150 double unders/singles 50 air squats 40 kettle bell swings (70#/53#) 30 toes to bar 150 double unders/singles *12 minute time cap Welded Lean: 15 minute AMRAP 10 deadlifts (115#/75#) 10 box jumps (24″/20″) 20 calorie machine   SPEEDFIT (Midtown 12PM) Warm Up: 2 minute machine 2 Rounds: 10 push ups 10 air squats 10 PVC pass through 10 PVC good mornings 20 sit ups Strength: Bench Press 4×4, 4×2Read more

By: Kris Thompson The strength portion of the class calls for a heavy or maybe even a max lift, once the movement is reviewed and technique is explained everyone breaks off to warm up. You look around and you see some of the more experienced members grab a weightlifting belt, you think the weight is heavy for you so you grab one too. Now what? You strap it on tight around your waist and you start your lift. But do you really know what you’re doing or why you might want to use a weightlifting belt? Well I’ll tell you. A belt can help prevent injury to your lower back during heavy lifts and may increase performance. However, it may also inhibit motor learning of the abdominal muscles and lower back muscles may not get as strong as they could if a belt is not used so you don’t want...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 12/10 calorie machine 25 band pulls 10 PVC overhead squats 10 PVC pass throughs Then: 20 scorpions PVC Snatch Progression 2 Rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: 15 minutes Strength: snatch practice Technique: power snatch 10×3 (drop and reset) Welded Lean: no strength MetCon: Welded: 9 minute AMRAP 15 deadlifts (205#/135#) 30 wall balls (20#/14#) Advanced: 255#/175# Scaled: 155#/105# Welded Lean: 15 Rounds 10 calorie machine (alternate) 10 burpees 20 AbMat sit ups   SKILLS (Midtown 4:30PM) Chest & TrisRead more

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! You’re not going to want to miss class today as it’s a “retest” 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: 20/15 calorie machine 90 second pigeon stretch (each side) 30 walking lunges 15 goblet squats (heavy) 25 banded good mornings 20 scorpions 10 groiners 15 PVC pass throughs Strength: Back Squat (every 1:30) Strength:  7×1 @ 90% Technique: 7×4 @ a moderate weight MetCon: Welded & Welded Lean: For time: 2K Row   SPEEDFIT (Midtown 6AM) Warm Up: dynamic warm up MetCon: For Time: 2K ski 100/80 calorie bikeRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 5×10 single arm row (heavy) 5×1 minute plank MetCon: Welded: Lurong WOD #3: New Year Test 2.0 7 minute AMRAP 5 front squats (155#/105#) 7 bar facing burpees Welded Lean: 13 minute AMRAP 12 deadlifts (95#/65#) 10 dumbbell push press (30#/20#) 18/14 calorie bikeRead more