GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 dumbbell floor press (30X0) 8 renegade rows 15 second star side plank (each side) Strength: Bench Press (every 1:30) 5×5 (choose weight) MetCon: Welded: 14 minute AMRAP 12 calorie bike 10 wall balls (20#/14#, 10’/9′) 8 burpees *Add 1 rep to each movement every round. Welded Lean: 2...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 single arm kettlebell bent over row 20 single arm kettlebell front squats Finish with: 90 second plank Strength/Skill: (1 set every 1:15) Pull Up Complex 5x 3 wide grip pull ups, 3 standard grip pull ups, 3 narrow grip pull ups (3 sec. pause at the top of...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 150/120 calorie bike 50 burpees 100 walking lunges 50 burpees 150/120 calorie row 50 KB swings 1 mile run or 2K skiRead More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 goblet split squats 20 kettlebell swings 20 PVC pass throughs Coach led PVC squat progression Strength: Front Squat (every 1:30) 5×3 (2 second pause at the bottom, choose weight) MetCon: Welded & Welded Lean: 15 minute AMRAP 10 wall balls 50 double unders or 50 singles 5...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: For Time: 21-15-9 power snatch overhead squat calorie bike Welded Lean: For Time: 2K row 800 meter run 100 air squats 800 meter run 2K row 100 AbMat sit ups 40 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 500 meter row or 24/20 calorie bike 3 Rounds 45 sec. plank 10 scap push ups 50′ quadruped crawl Finish with 100’ single arm kettlebell/dumbbell carry (each arm) MetCon: Retest Day: “16.1” 20 minute AMRAP 8 front rack lunges (95#/65#) 8 bar facing burpees 8 front rack lunges 8 chest to...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 goblet curtsy squats 20 banded face pulls 10 kettlebell swings 10 goblet squats Strength: Back Squat (every 1:30) 6×4 @75% MetCon: Welded: 14 minute AMRAP 10 box jump overs 10 alt. DB snatches (50#/35#) 15/12 calorie row Welded Lean: 40 minute AMRAP 40/35 calorie bike 20 push ups...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell front squats (each arm) 10 single arm kettlebell swings (each arm) Finish with: 20 single arm kettlebell push press (each arm) 20 PVC pass throughs Strength: Snatch (every 1:30) 6×3 (drop and reset) MetCon: Welded: 3 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 10 single arm kettlebell hang clean and jerk (35#/26#, each arm) 500 meter row 400 meter run 10 single arm kettlebell thrusters (35#/26#, each arm) 30/25 calorie bikeRead More

GROUP CLASS WORKOUT Warm Up: 500 meter row/400 meter ski/0.4 mile bike 2 Rounds 12 walking lunges 12 dual dumbbell/kettlebell strict press 12 dual dumbbell/kettlebell bent over row Strength: 16 minute “Flow” 16 front foot elevated front rack kettlebell reverse lunges 10 strict/box handstand push ups 30 sec. side plank (each side) 12 archer ring...Read More