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: 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