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GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 10 PVC pass throughs 15 Russian kettlebell swings 5 Cossack squats (each side) MetCon: Welded Rx: Retest: “Ronin” 3 Rounds 100 double unders 10 power snatches (115#/75#) 10 overhead squats 9 Minute Time Cap 5 Minutes to find: 1rep max squat clean Lean: 35 Minute AMRAP 40 burpees 80 V-Ups 120 bear hug lunges
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Image taken from: https://www.wellplated.com/healthy-breakfast-egg-muffins/ 1 Pan’s Worth  1 cup lightly packed baby spinach — chopped  1c cup finely diced red bell pepper — about 1 small pepper  1c cup finely diced green bell pepper — about 1 small pepper  1c cup quartered cherry tomatoes — or grape tomatoes, about 1 cup whole tomatoes  6 large eggs  4 large egg whites  1/4 teaspoon McCormick Dried Basil  1/4 teaspoon McCormick Dried Oregano  Pinch ground black pepper — or cayenne pepper if you like a little kick!  Optional toppings: avocado — salsa, hot sauce, freshly chopped parsley Instructions Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups (they will be about two-thirds of the way full). In a large bowl or large measuring cup with a spout , briskly whisk together the eggs, egg whites, basil, oregano, and pepper until well combined. Carefully fill...
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded tricep extensions 15 banded face pulls 10 dual dumbbell push press Strength: Push Press (every 1:30) 5×4 (choose weight) MetCon: Welded Rx: Nutrition Challenge Retest 12 Minute AMRAP 21 burpees 15 box jumps (24”/20”) 9 deadlifts (135#/95#) Lean: 8 Minute AMRAP 40/30 calorie bike 20 hang power cleans (95#/65#)
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 40 Minute AMRAP 80 calorie row 70 V-Ups 60 push ups 50 walking lunges (each leg) 40 calorie bike WEIGHTLIFTING (Midtown 10:30AM) Clean and Jerk (every 1:30) 8×2 @80% Clean Pull + Floating Clean Pull (every 1:30) 5x2x2 @80% of best Clean Strict Press (every 1:30) 5×10
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This week’s Featured Athlete was chosen by Coach Trent! Michael has made a great impression in the short amount of time with us and we’re excited to be a part of his fitness journey! “I had to recognize the commitment of Micheal for our #DECFmonday My man did his first class on January 18th and has only missed one weekday since. I appreciate his consistency but more so his attitude that he brings in to class. As we may remember our first time starting Welded, it can be a bit confusing. But Michael is looking like a natural and making amazing progress. Keep up the solid work brotha!” – Coach Trent
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