GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 goblet squats (10 second pause at bottom of last rep) 10 single leg Romanian deadlifts 8 barbell strict press Finish with: Welded Athlete barbell warm up Strength: Clean & Jerk (every 1:30) 5×2 (drop and reset) Intro: 5x 3 Power Cleans + 3 Push Press MetCon: Welded Rx...Read More
GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 archer rows 5 burpees 15 banded good mornings Accessory Work: (12 minute cap) 4×12 bent over barbell row 4×8 single leg kettlebell tempo Romanian deadlift (50X0 each leg) MetCon: Welded Rx & Lean: 4 Rounds 15 toes to bar 15 overhead squats (95#/65#)Read More
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents...Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 40-30-20-10 Machines (Rotate) WEIGHTLIFTING: (Midtown 10:30AM) Warm Up: Coaches Choice Lifts: Hang Power Snatch 7×2 Hang Power Clean Push Jerk 12×1 Snatch Pull 5×1 @110% (Focus on speed) Clean Pull 4×1 @105% (Focus on speed)Read More