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GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 med. ball slams 10 kettlebell/dumbbell push press 5 inch worms Strength/Skill: 10 Rounds (alternating every 1:15) 1. 2 power clean push jerks or 4 heavy deadlifts 2. 4-8 handstand push ups or 10-15 push ups MetCon: Welded Rx: 9 Minute AMRAP 9 deadlifts (185#/125#) 9 lateral burpees 45 double unders Lean: 20 Rounds 250 meter row 45 second rest Welded Athlete: Add 1 power clean (225#/155#) during rest period 40 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell high pulls (each side) 30 second plank 5 Cossack Squats (each side) 2 Rounds 5 single arm kettlebell overhead squats 20 banded good mornings Strength: Hang Squat Snatch (every 1:15) 6×2 @70-75% Intro: 6×4 Hang Power Snatch MetCon: Welded Rx: “Bond” *With a 20 Minute Running Clock For Time: 21-15-9 chest to bar pull ups front squats (95#/65#) 2 minute Rest 9-15-21 hang power clean (95#/65#) calorie row *Remaining time find max distance handstand walk (10’+ increments) Lean: For Time: 30-24-18 kettlebell swings (53#/35#) goblet squats (53#/35#) 3 minute rest 50/40 calorie bike 15 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 2 Rounds 100/80 calorie row 50 V-Ups 2 Rounds 30 hang squat cleans (95#/65#) 30 shoulder to overhead (95#/65#) 2 Rounds 100 walking lunges 30 burpees 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (12 Minutes) Find 1 rep max Clean Pulls (every 1:30) 5×3 @105% Strict Press (every 2:00) 5×10Read more

This week’s Featured Athlete was chosen by Coach Joel! Jason has been with us since 2015 and has made so much progress in the last year being really dedicated to his form, technique and mobility. It’s paying off! Keep up the awesome work Jason! “My #decfmembermonday goes out to Jason Puccinelli! Jason has been at the South Gym from day 1 and before that he was part of the early morning crew at Midtown. Jason has put in more hours than most both in class and working on his own with designed programming. Effort and grit is something he does not lack, and it’s one of many things that I love about this guy! Thanks Jason for all your support over the years and all the crap you love to give me!” – Coach JoelRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans (weight #3) If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans (weight #4) If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans (weight #5) Stop at 20 minutes. Weights: Rx: Men – 135#/185#/225#/275#/315# Women – 85#/115#/145#/175#/205# Scaled: Men – 95#/115#/135#/155#/185# Women – 55#/75#/95#/115#/135#Read more