Blog

GROUP CLASS WORKOUT Warm Up: 4 rounds: 40 seconds work/20 seconds rest on machine 2 rounds: 50 band pulls 15 pushups 15 situps 20 scorpions 15 PVC pass throughs 15 PVC good mornings Accessory Work: 3 rounds: 12 strict pull ups 10 strict HSPU or 20 pushups 2 minute plank MetCon: Welded & Welded Lean: For Time: 30 shoulder to overhead (75#/55#) 60 calorie machine 30 lunges (each leg) 60 cal machine 30 front squats (75#/55#) 60 AbMat sit ups Then, immediately reverse the workout and cut the reps in half… 30 AbMat sit ups 15 front squats (75#/55#) 30 calorie machine 15 lunges (each leg) 30 calorie machine 15 shoulder to overhead (75#/55#) Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

By: Joaquin Ramirez As most of you know we started implementing a new program called “Test and Retest.” There will be two different MetCons per month with one of them being more barbell intensive and the other more monostructural and gymnastic dominant. I wanted to let everyone know they’ve been killing the workouts! The attendance has been high on test days and we have seen some impressive times, I can’t wait to see the improvements all of you make as we progress and retest. Going forward with this program there will be a few changes as to how we will record and document the times. We are working with TrainHeroic to be able to produce all the statistics we are looking for as soon as the times are put in. This will make it easier to track everyone’s progress not only individually but as a whole as well. What we...Read more

GROUP CLASS WORKOUT Warm Up: 1 minute banded front rack (each side) 5 minute AMRAP 10 PVC front squats (5 narrow, 5 wide) 8 PVC pass throughs 6 PVC good mornings 4 burpees Strength: Front Squats (every 1:30) Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 8 Rounds 2 minute AMRAP 5 box jumps (24″/20″) 5 chest to bar pull ups or 8 ring rows 1 clean (155#/105#) Adv: (205#/135#) 1 minute rest *Continue from where you left off. Welded Lean: 3 Rounds 12 minute AMRAP AMRAP #1 50 double unders 20 calorie row 10 burpees 2 minute rest AMRAP #2 75 double unders 30 calorie row 15 burpees 2 minute rest AMRAP #3 100 double edge 40 calorie row 20 burpees Mobility of the Day: Glute Smash (pg. 300) Improves: Lower back and hip pain, “knee out” position.   SKILLS CLASS: (Midtown 4:30PM) Biceps & Triceps   LADIES NIGHT: (Midtown 6:30PM) Warm Up: Hungry...Read more

GROUP CLASS WORKOUT Warm Up: 2 minutes machine 50 band pulls 3 rounds: 12 kettle bell deadlifts 8 goblet squats 6 lateral lunges (each side) Strength: Deadlift (every 1:40) Welded: 5×3 @75-80% Welded Lean/Volume: 5×5 (choose weight) MetCon: Welded: 50-40-30-20-10 calorie machine 10-12-14-16-18 toes to bar Welded Lean: 15 minute AMRAP 20 AbMat sit ups 10 med. ball squats (20#/15#) 10 med. ball slams (20#/15#) 20 lunges Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip and lower back pain.Read more

By: Sabrina Blajos Hey Friends, I just wanted to give you guys a recap on the event, this past weekend we had our 5 families over at the Midtown gym to receive their dinner sponsored by Outback Steak House and all their gifts/necessities. To say my heart is full is an understatement. MetCon for Hope will always have a special place in my heart, the impact that we have on these people’s lives is so unreal and it wouldn’t have been possible if it wasn’t for you and our Welded Community. It still amazes me how great of a Community the Reno/Tahoe/Truckee/Carson area is. These 5 families have definitely had life happen to them, but seeing their eyes light up in overwhelmed joy makes the process of MetCon for Hope that much sweeter. I just wanted to break down the steps that go into MetCon for Hope. Creating the Committee:...Read more