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Every Sunday Coach Jacob will be going over the programming for the week on how you should tackle the workouts and what to expect going into it. Here’s the link for this week’s programming description.   Group Class Workout   Warm Up: 4 Rounds 40 seconds work/20 seconds rest on a machine (75-80%) 20 goblet squats, 25 hollow rocks, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings PVC/barbell progression for squat clean (6-9 Minutes)     Strength: 15 minutes Welded: 1 rep max squat clean Lean: 12×2 squat clean (lots of reps to practice at lighter weight)     MetCon: Welded: For Time: 15-12-9-6 front squats (135#/95#) bar facing burpees *12 minute time cap   Welded Lean: 8 Rounds 10 kettlebell swings (53#/35#) 8 burpees 10 goblet squats (53#/35#) 8 calorie row *18 minute time cap     Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to...Read more

By: Jacob Wellock One of the biggest aspects of Welded is intensity. It is one of the key components that us as coaches try and teach. It is something that you must learn to do through consistently coming to class and through recording scores and working in certain time domains you get a better understanding of it means to have intensity. An example of intensity would look like this. Let’s say you do “Grace” in 4 minutes and a few months later you do it in 3 minutes. What happened? This is a combination of getting in better shape and knowing how to push harder, which is intensity. There are relative intensities as well. Someone who is 80 years old and someone who is 20 years old are going to have different visual intensities going into a workout, but if they are both putting in 100% effort for their ability,...Read more

Checking the daily blog has its perks.  First off, you get to visit our brand new website which we have been working hard at for a couple months now!  Secondly, you get to see the great workout’s that Alvie and Jacob write for you everyday.  Lastly, you get to be the first one to find out that for the next two days we will be having a 4th of July sale that includes 35% off all Reebok gear!  This offer will only be announced on our blog and will not be announced in our daily notes!  So if you are reading this now, i would suggest getting the good stuff before its all gone!  Happy Shopping!   WARM UP 2 Rounds 60 Sec machine, 2 lap run, 15 PVC pass throughs   STRENGTH 12 Singles – Power Snatch (Every 40 Seconds) Foundational: 2 Hang Power Snatches   METCON    Dynamic: 50...Read more

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings   Strength: Find 1RM Back Squat (15 Minute time cap)   Metcon: Dynamic  16 Min Time Cap 3 Rounds 400 Meter Run 7 Power Cleans @135/95 10 Burpee Pull Ups Foundational 16 Min TIme Cap 3 Rounds 400 Meter Run 14 KB Swings 8 Burpees to rig   Mobility: Pre – Hip Capsule External Rotation (Pg. 316) Post – Medial Shin Smash and Floss (Pg. 368)     COMPETITORS CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings   Strength: 12 Clean and Jerks @ 80%   Metcon: 2 Rounds40 Wall Balls10 DL@275/1902 Rounds400 Meter Run15 Snatches @115/80   Mobility: Banded OHRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 1 minutes plank, 20 situps, 15 pushups 25 PVC Pass throughs   Strength: 7×3 Bench Press @75% Every 90 Seconds   Metcon: Dynamic 14 Min Time Cap 3 Rounds For Time: 10 Power Cleans @135/95* 40 Double Unders 15 Pull Ups *Coach approval needed Extra time for mobility use it!   Foundational 14 Min Time Cap 3 Rounds For Time: 15 KB Swings 100 singles 15 Ring Rows   Mobility: Pre – Anterior Compartment Smash (pg.265) Post – Overhead Tissue Smash (pg. 255)     SKILL’S CLASS Handstand Walking Pistols High Box Jump       Read more