GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 800 meter run 100 wall balls (14#/10#, 10’/9’) 100 AbMat sit ups 800 meter run 100 Russian kettlebell swings 100 Russian twists 800 meter run 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Snatch Pull + Hang Squat Snatch (every 1:15) 8...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 30 pull ups 30 alternating dumbbell snatches (50#/35#) 15 chest to bar pull ups 30 alternating dumbbell snatches 10 single arm dumbbell overhead squat (each side) 13 Minute Time CapRead More

WELDED CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats 5 kettlebell push press (each side) Finish with: 500 meter row or 400 meter run Strength: Back Squat (every 1:45) 5×3 (Choose weight) MetCon: 14 Minute EMOM 1. 4 squat clean thrusters (115#/75#) 2. 40 double unders Welded Athlete: (155#/105#) LEAN CLASS WORKOUT Warm Up:...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 Russian kettlebell swings 15 calorie machine 200 meter run MetCon: Welded Rx & Lean Community Day Partner WOD 14 Minute AMRAP 40/35 calorie bike 30 kettlebell swings 20 walking lunges 2 Minute Rest 14 Minute AMRAP 20 box jumps (24”/20”) 30 deadlifts (115#/75#) 40/35 calorie skiRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell/dumbbell high pulls (each side) 5 hang kettlebell/dumbbell snatches (each side) 10 single arm front rack kettlebell/dumbbell squats Finish with: 50 banded good mornings Strength: Hang Power Snatch (every 1:15) 6×3 (Choose weight) MetCon: Welded Rx: For Time: 25-20-15 overhead squats (95#/65#) 10-10-10 lateral burpees 8-8-8 power...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 25 Minute AMRAP 400 meter run 15 toes to bar 10 power cleans (135#/95#) 5 front squats (135#/95#)Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 30 Minute AMRAP 100 kettlebell swings (choose weight) 80 goblet squats (choose weight) 60 push ups 400 meter run 20 pull ups WEIGHTLIFTING (Midtown 10:30AM) Clean and Jerk Find 1RM Clean Pulls (every 1:45) 5×5 @90% of best Clean Weighted Back Raises 4×20Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Partner WOD For Time: “Jackie” 1000 meter row 50 thrusters (45#/35#) 30 pull ups 800 meter run (together) “Grace” 30 clean and jerks (135#/95#) 800 meter run (together) “Diane” 21-15-9 deadlifts (225#/145#) handstand push ups 25 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 goblet squats 10 leg swings (each side) 2 Rounds 30 second plank 100’ single arm overhead carry Strength: Front Squat (every 2:00) 6×3 @80% MetCon: Welded Rx: 11 Minute AMRAP 3 power snatches (115#/75#) 3 lateral burpees *Add 1 rep every round. Lean: For Time: 80-70-60-50 calorie...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 barbell high pulls 2 Rounds 20 air squats 10 straight leg sit ups Strength: Power Clean (every 1:00) 8×2 (choose weight) Intro: 8×4 MetCon: Welded Rx & Lean: 4 Rounds 20 Wall Balls (20#/14#, 10’/9’) 15 T2B 10 DL (185#/125#) Round 2 @225#/155#...Read More