GROUP CLASS WORKOUT Warm Up: 60/40 calorie row/bike 40 bent over kettlebell/dumbbell rows 20 tempo push ups (2 sec. down) Skill Work: (18 minutes) Muscle Ups MetCon: Welded Rx: For Time: 70 burpees 7 Minute Time Cap *Use a weight vest if you have one Lean: 38 minute AMRAP 50/35 calorie bike 1 minute plank...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 deficit single leg kettlebell Romanian deadlift 10 archer ring rows Finish with: Welded Athlete Barbell Warm Up Strength: Power Clean (every 2:00) 3×5 (drop and reset, choose weight) MetCon: Welded Rx: For Time: 5 Rounds of “Cindy” 5 pull ups 5 push ups 15 air squats Then: 5...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 30 minute AMRAP 1 mile run or 2K row 3 Rounds 50 kettlebell swings 25 goblet squats 3 Rounds 20 burpees 40 AbMat sit ups WEIGHTLIFTING (10:30AM Midtown) Warm Up: Coaches Choice Lifts: Clean and Jerk 6×2 (Rising) Clean Pulls 5×3 @110% of best Clean Split Jerk Press...Read More

GROUP CLASS WORKOUT Warm Up: 10 minute AMRAP 50’ overhead dumbbell carry 50’ side dumbbell carry 5 dumbbell push press (each side, 3 sec. pause at top) 5 strict pull ups or 10 ring rows Skill Work: (15 minutes) Handstand Walks MetCon: Welded Rx & Lean: 16 minute AMRAP 8 single arm dumbbell hang clean...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 PVC pass throughs 10 dual dumbbell/kettlebell front squats 20 banded good mornings Finish with: 15/12 calorie bike sprint Strength: Hang Power Snatch (every 1:30) 4×2 (heavy) Intro: 4×10 hang snatch high pulls MetCon: Welded Rx: 10 minute EMOM 7 deadlifts (135#/95#) 7 front squats (135#/95#) Welded Athlete: 165#/115#...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 14 single arm kettlebell bent over rows (each arm) 14 single arm kettlebell press (each arm) 24/20 calorie machine Strength: (every 1:30) 5x 2 strict press + 4 push press 5×8 dumbbell row (each arm) MetCon: Welded Rx & Lean: 2 Rounds 100 double unders 20 power snatches (75#/55#)...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute plank 40 kettlebell deadlifts 30 dual kettlebell high pulls 20 jump squats Strength: Back Squat (12 minutes) Find 1 rep max Intro: 6×4 (moderate weight) MetCon: Welded Rx: 3×5 Minute AMRAPs 15 toes to bar 12 box jumps (30”/24”) 9 dual kettlebell/dumbbell hang snatch (35#/26#) 1 minute rest...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10/8 calorie machine 8 goblet squats 8 single leg kettlebell Romanian deadlift (each side) Welded Rx: Welded Athlete barbell warm up Welded Lean: Coaches Choice MetCon: Welded Rx: 3 Rounds 10 power cleans (135#/95#) 15 burpees 20/15 calorie row 14 Minute Time Cap Welded Athlete: Round 1: 10...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 100/80 calorie row 50 burpees 50 wall balls 100/80 calorie bike 50 wall balls 50 burpees 100/80 calorie ski/row 25 burpees 25 wall balls 100 AbMat sit upsRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 banded straight arm pull downs 14 walking lunges 15 second pike up hold Accessory Work: (1 min. rest after each set) 4×8 bent over barbell row 4×8 goblet lunge (each leg) MetCon: Partner Workout 4 Rounds 30 hang power cleans (135#/95#) 10 bar muscle ups or 30...Read More