GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 7 Minutes (each station) 1. Handstand Walk 2. Pull Up Variations 3. DUs or Pistols MetCon: Welded Rx: Open Workout: “11.3” 5 Minute AMRAP Squat Clean & Jerks (165#/110#) Lean: For Max Calories 10 Minute Row 10 Minute Bike 10 Minute SkiRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Retest: “Grind” 4 Rounds 20 Burpees 30/24 Cal Bike 40 Air Squats 30/24 Cal RowRead More

GROUP CLASS WORKOUT Warm Up: 50/40 Cal Machine 2 Rounds 30 Banded GM 20 Ring Rows 10 Leg Swings (each side) Strength: Strict Press (every 1:45) 5×5 (Choose weight) MetCon: Welded Rx: 7 Minute AMRAP 7 T2B 9 DL (155#/105#) Lean: 15 Rounds 15 Cal. Bike 10 Med Ball Slams (20#/15#) 5 Lunges (each leg)Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KB High Pulls 10 KB Presses 5 Goblet Squats 2 Rounds 10 PVC PT 10 OHS Strength: Snatch (every 1:45) 6×3 (choose weight) Intro: 6x 2 Power Snatch + 2 OHS MetCon: Welded Rx: 3 Rounds 10 OHS (135#/95#) 150 Double Unders Lean: 2 Rounds 20 Front...Read More

*Classes at Midtown are cancelled for Welded Level 1 Seminar. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: Buy In: 150/120 Cal. Row 5 Rounds 20 Wall Balls (20#/14#, 10’/9’) 15 DL (135#/95#) Cash Out: 150/120 Cal. Bike 45 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 Single Arm KB OHS (each side) 20 Band Pull Aparts 20/15 Cal. Machine 5 Tempo Push Ups (3000) Accessory Work: (Do Not Superset) 5×15 BB Upright Row (every 1:15) 5×40 Banded Tricep Extension (every 1:15) MetCon: Welded Rx & Lean: 8 Rounds 10 Alt. DB Squat Snatches...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 5 Rounds (Not for Time) 25/20 Cal. Bike 3 Squat Snatches or 5 DL (Choose Weight) 2-4 Ring MU or 8-12 Pull Ups *30 Minute Time Cap Lean: 5 Rounds 15 Burpees 30/24 Cal. Row 15 Hang Power Snatches (65#/45#) 30 V-Ups Finish with: 4...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Walking Lunges 10 Sit Ups 5 Jump Squats 10 KB High Pulls 20 Banded GM Strength: Back Squat (every 2:00) 5×4 @75-80% MetCon: Welded Rx & Lean: 9 Minute AMRAP 7 Clean and Jerks (135#/95#) 7 Toes to BarRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 10 Rounds (every 1:15) 1. 2-4 Ring Muscle Ups 2. 4-6 HSPU or 20” HSW Intro: 1. 5 Strict Pull Ups 2. 5 Box HSPU MetCon: 2 Rounds 3 Minute AMRAP 8 OHS (95#/65#) 8 Lateral Burpees 3 Minute AMRAP Max Cal. Row Lean: “Heart Break...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Cal Machine 10 Goblet Squats (10 sec. pause on last rep) 10 Leg Swings (each side) 8 Single Leg KB RDL (each side) Strength: Squat Clean (12 minutes) Find 1 rep max Intro: 18×1 (light to moderate weight) MetCon: Welded Rx: Test: “The Wall” 10 Squat Clean...Read More