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GROUP CLASS WORKOUT Warm Up: 3 Rounds 4 tempo push ups (53X0) 25 banded tricep extensions 10 PVC pass throughs Strength: Bench Press 5×5 (choose weight) MetCon: Welded Rx: For Time: 40/30 calorie bike 20 thrusters (115#/75#) Lean: 5 Rounds 1K row 1 minute rest Then: 5 Rounds 15 push ups 30 air squats Intro: 750 Meter Row
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One of our goals for 2019 was to start our own podcast that will give our members insight to the minds of our coaches, covering topics that range from programming to mindset and everything in between. We are currently in the process of getting the final pieces together to launch our podcast and we need your help. We are looking for topics that YOU the member want to talk about on our very first podcast. To give us your topic of choice, please email [email protected].
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 5 Rounds (every 3 minutes) 8 deadlifts (115#/75#) 8 hang power cleans (115#/75#) 50 double unders *Every round add 2 reps to BB and 10 DU Welded Athlete: 135#/95#
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By: Joel Cochran Ever heard of a “junk drawer”?  Maybe even a “junk room” or a “junk garage”?  This junk space is designated for all the things that we aren’t really sure what to do with or just don’t really like because it’s not nice enough or doesn’t serve a purpose in our life at the moment.  So we just pile it in a general spot out of site from friends, family and even yourself. The problem is that we continue to pile things into that same spot and it starts to overflow to the point that you don’t want to open that drawer, door or garage because then you would have to face the facts, and that’s not pretty.  So instead, we focus on keeping everything else in our house or yard neat and tidy so that anyone that comes over or walks by sees the best parts. Sounds...
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm press (each side) 20 Russian kettltbell swings 2 Rounds 20/15 calorie machine 20 banded good morning MetCon: Welded Rx: For Time: 15-12-9-9-12-15 shoulder to overhead (115#/75#) lateral burpees alternating dumbbell snatch (50#/35#, each side) Lean: 20 Rounds 20/15 calorie bike 10 kettlebell swings (53#/35#) 5 goblet squats
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