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Welded’s definition is “Constantly varied, functional movements executed at high intensity”.  So what does that really mean?  Well life is constantly changing around us, we never see the same day twice and each day gives us a new set of challenges and demands that we are forced to adapt too.   Welded’s belief is that if life is constantly changing then our workout program should as well, so that no matter the circumstances we are always prepared for the “unknown’s” of life.   This constantly varied training mixed with functional movements such as the squat, done at a higher intensity is what helps yield such positive results. I know what you might be thinking.  What exactly is “life’s unknown’s”?   Well life’s unknowns can range from being extreme such as saving yourself or someone else from a burning building.  Or it can be a little more conventional like being able...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 20 med ball slams, 10 stretch lunges, 15 PVC GM, 20 med ball slams   Strength: 4 Rounds 10 BB Lunges Total 10 DB Strict Press 20 Band Pulls Finish with 40 Heavy KB High Pulls (Fast)   Welded 4 Rounds 3 Minute AMRAP/1 Min Break 3 CJ @155/105 4 Burpees 5 TTB   Welded Lean 4 Rounds 3 Minute AMRAP/1 Min Break 6 DL @115/75 8 Burpees 10 Knees to Elbow   Mobility: Pre – Find a mobility on the poster and do it! Post – Coaches favorite mobility       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 20 scorpions, 15 ait squats, 10 burpees 15 PVC GM, 5 inchworms, 15 air squats, 15 plank to pushup, 20 scorpions   Strength: Clean Complex 7 Sets-Every 1:20 2 DL+1 PC   Metcon: Welded 3 Rounds 10 Pullups 5 SQUAT Cleans 135/95 3 Rounds 15 Pushups 4 Hang Power Cleans 155/105 3 Rounds 10 Pullups 3 Power Cleans 175/125   Welded Lean 3 Rounds 15 Plank to Pushup 5 Deadlifts 185/125 3 Rounds 15 V-ups 4 Deadlifts 195/135 3 Rounds 15 Plank to Pushup 3 Deadlifts 205/145   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Lat Smash on Foam Roller or Lacrosse Ball         OPEN GYM 8am to 9am         SKILLS CLASS Ring Muscle Ups Bear Complex  Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 10 stretch lunges, 20 scorpoins, 25 medball slams, 10 stretch lunges, 20 air squats   Strength: 10 Minute EMOM 1 Front Squat @85%     Metcon: Welded & Welded Lean 4 Rounds 200 Meter Sprint 10 KB Swings 53/35 10 KB Lunges 53/35 10 Burpees Then: Rest 1 Minute (Total score is time including rest)     Mobility: Pre – Calf Stretch Post – Achilles and calf smash on KB or foam roller       OPEN GYM 8am to 9am       MOBILITY CLASS  Taking care of those broken down feet!       LADIES NIGHT   Warm-Up: 200m  Run 2 Rounds: 20 PVC PT, 15 PVC OHS, 10 Burpees   Skill Of The Month: Handstands 15-20 mins of Handstand Drills Then, 3 Rounds of 1 min max effort AB Mat Sit-Ups; Hollow Rocks; Russian Twist   Metcon: Buy-In:...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 75 DU (150 singles) 20 air squats, 15 pushups, 10 burpees   Strength: 25 Weighted Lunges Each Leg (KBs, DBs) 50 DB Bench Press 100 Banded Tricep Extensions     Metcon: Welded Partner WOD 21 MIn AMRAP Partner A. 200m Run Partner B. 10 S2OH 95/65 10 Pullups 10 Burpees   Welded Lean Partner WOD 21 Min AMRAP Partner A 200m Run Partner B. 12 Wall Balls 20/14 12 Cal Alt. 12 Burpees       COMPETITORS CLASS WORKOUT CLICK HERERead more