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GROUP CLASS WORKOUT   Warm Up: 2 min machine 25 pass throughs, 20 v-ups, 15 pass throughs, 10 inchworms   Mobility: Banded OH (pg.257) Tricep Smash on Barbell   Skill Training: 6 Minutes Triple Under-Double Under/Double Unders   Metcon: Dynamic   Filthy Fifty 35 min Time Cap 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/26 50 Steps Walking Lunge 50 Knees to elbows 50 Push press 45/35 50 Supermans 50 Wall balls 20/14 50 Burpees 50 Double unders   Foundational 30 Step Ups 30 Jumping pull-ups 30 Kettlebell swings 30 Steps Walking Lunge 30 Knees to elbows 30 Push press 30 Supermans 30 Wall Ball Thrusters 30 Burpees 30 Singles   Mobility: Post – 5 minutes on a machine  Read more

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 4 inchworms, 8 pushups, 12 air squats, 12 PVC PT   Strength: 10 Sets EMOM Power Snatch+OH Squat Foundational: 2 Power Snatches   Dynamic For Time: 20-16-12-8-4 Alt. DB Snatches @70/45-60/35 HSPU 10-8-6-4-2 20 Double Unders after each set   Foundational For Time: 20-16-12-8-4 Alt. DB Snatches Box HSPU 10-8-6-4-2 40 Singles after each set   Mobility: Pre – Banded Bully (pg. 268) Post – First Rib With Lacrosse Ball On Rig     MOBILITY CLASS Relieving tension in the calves and feet     SKILLS CLASS  KB Snatch/ OH Squat Wall Ball Secrets Handstand Walking Made Easy     WOMEN’S CLASS WORKOUT   Warm Up:  Thunder Struck   Metcon: 50-40-30-20-10 of: Cals on Machine Singles or Double Unders KB Swings BurpeesRead more

Do you have to be mentally tough to be able to do Welded?  If you constantly practice Welded do you believe it can make you mentally stronger?  If you have been doing Welded for longer than a month then you probably know the answer to both of those questions, Welded is hard!  We all can remember our first Welded workout and how it left us exhausted laying on the floor wondering to yourself how you could possibly be so out of shape?!  Now months or years later we have learned to embrace “the suck”  and ride that fine line of exhaustion and performance during a WOD.  So do Weldedters have an upper hand when it comes to mental toughness?  A study being conducted by the University of Nevada is searching to find out and are looking for participants to help. The study aims to evaluate the role of language in...Read more

BS Mechanical Engineering 1986 University of Washington MBA University of Phoenix Arthur’s experience started in the high tech industry where he worked for many years before taking over the family business. He ran his family business for over 18 years and recently sold it to move on to a new chapter in his life. Arthur started his Welded experience three years ago when he finally realized that the many years he spent on the road and behind a desk hadn’t done him any favors for his health or his weight. He has lost over 40 pounds and has recently become certified as a Level 1  Welded instructor. He now applies his experience and knowledge to work with our masters athletes.   You can email Arthur at [email protected]   GROUP CLASS WORKOUT   Warm Up: 3 lap run, 30 air squats 2 lap run, 20 situps 20 lunges, 20 leg swings...Read more

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