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GROUP CLASS WORKOUT Warm Up: 2 minute machine Dynamic Coach Warm Up Finish with: 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Strict Press (every 1:20) Welded: 5×4 (choose weight) Welded Lean: no strength MetCon: Welded: 15 minute AMRAP 50 wall balls (20#/14#, 10′,9′) 40 calorie row 30 box jumps 20 power cleans (115#/75#) 10 shoulder to overhead (115#/75#) Adv: 155#/105#, add 5 muscle ups to the workout Welded Lean: 2 Rounds 20 minute AMRAP 20 calorie ski 20 burpees 20 V-Ups 20 med. ball slams (20#/15#) 20 calorie bike 3 minute rest in between rounds Mobility of the Day: Glute Smash (pg. 300) Improves: Lower back and hip pain, “knee out” position   SKILLS CLASS (Midtown @ 4:30PM) Hamstrings & Lower Back   LADIES NIGHT (Midtown @ 6:30PM) Warm Up: Simon Says (hollow rock) 2 Rounds: 15 air squats 10 KB swings 5 inch worms Finish with: 20...Read more

Group Class Workout Warm Up: 3 laps 1 minute plank 2 rounds: 20 Russian kettle bell swings 12 single arm kettle bell high pulls 10 pushups Finish with: 20 scorpions 20 leg swings 15 PVC pass throughs 15 PVC good mornings Clean progression Strength: (every 1:15) Welded: 9 x 1 power clean + 1  clean (touch and go), increase weight Welded Lean/Technique: 9 x 2 power cleans + 1 front squat MetCon: Welded: 3 Rounds 5 minute AMRAP 7 deadlifts (185#/125#) 14 calorie ski or row 21 AbMat sit ups 2 minute rest after each round Adv: 225/155 *Continue where you left off after each round. Welded Lean: 3 Rounds 5 minute AMRAP 15 deadlifts (95#/65#) 12 calorie bike 9 push ups 2 minute rest after each round *Continue where you left off after each round. Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip and lower...Read more

By: Alvie Hafen Oh December! It’s the most wonderful time of the year! At least that’s what they say. The spirit of Christmas has been lost; the love, the giving, the holiday cheer has been replaced with Black Friday shopping, staring at your iPhone, and a “get as much as you can” mentality. Malls and other retailers were open on Thanksgiving Day to start their Black Friday specials. On Thanksgiving… Seems ironic, right? We’re supposed to be giving thanks for what we have; our family, our health, a meal on our table. It’s a time when we’re supposed to be with our loved ones. The holiday season is about being with your family. But the only thing we seem to be thinking about is buying, spending, and getting more. On Black Friday, here in Reno a person was shot and killed, over a parking spot. Let that sink in… A life...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 second work/30 second rest @ 80-85% intensity 2 rounds: 15 heavy goblet squats 15 V-ups 20 banded good mornings Finish with: 1 minute banded hip capsule 15 PVC pass throughs Strength: Back Squat (every 1:25) Welded: 8×1 @ 90% (HEAVY) Welded Lean: 8×4 @ moderate weight MetCon: Welded: Partner WOD 50-40-30-20-10 synchronized air squats 50-40-30-20-10 toes to bar 25-20-15-10-5 power snatches (95#/65#) *18 minute time cap Welded Lean: 100 calorie machine 100 lunges 100 ring rows 100 lunges 100 calorie machine *40 minute time cap Mobility: Quad Smash (pg. 324) Improves: Hip function, knee, hip and lower back pain. SKILLS CLASS (Midtown @ 4:30PM) handstands push ups/shouldersRead 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! GROUP CLASS WORKOUT Warm Up: 3 rounds: 10 calorie machine 20 band pulls 10 pushups 10 single arm kettle bell lunges (each side) Finish with: 1 minute banded overhead distraction 15 PVC pass throughs 15 PVC good mornings Skill Work: 15 minutes Handstand Pushups/Handstand Walks/Tripod Headstands MetCon: Welded: 3 Rounds 15/11 calorie bike 11 thrusters (95#/65#) 7 lateral burpees Welded Lean: 3 Rounds 10 calorie row 10 dumbbell thrusters (35#/25#) 10 jump switch lunges Cash Out: 40 burpees Mobility of the Day: Yoga or ROMWODRead more