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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 alt. single leg floor touches 15 sec. side plank (each side) 15 sec. glute bridge hold Finish with: 6 strict pull ups or 10 ring rows Strength: Tempo Deadlift (every 1:00) 7×3 (30X0) MetCon: Welded: For Time: 21-15-9 power snatches (115#/80#) 42-30-18 calorie bike Welded Lean: 2×15 minute...
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 50′ quadruped crawl 20 second hollow body hold 20-30 double unders Finish with: 25 banded face pulls Strength: Power Clean (every 1:00) 10×3 (heavy singles) MetCon: Welded: 16 minute AMRAP 600 meter row 3 Rounds 20 wall balls (20#/14#) 12 pull ups Welded Lean: 16 minute AMRAP 50/40...
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GROUP CLASS WORKOUT Warm Up: Partner Warm Up: 200 meter run (together) 3 Rounds P1: 10 goblet squats P2: plank hold 3 Rounds P1: 10 KB swings P2: hollow body hold Finish with: 10  partner high five push ups MetCon: Welded: Partner WOD 4 Rounds 20 bench press (135#/95#) 400 meter run (together) 20 synchro...
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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his...
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 25 minute AMRAP 400 meter run 15 kettlebell swings 15 burpees 30 AbMat sit ups
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GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Super Set (12 minute cap) 4×12 death march 4x 20-30 sec. paralette L-Sit tuck MetCon: Welded & Welded Lean: 15 minute AMRAP 25 wall balls (20#/14#) 5 bar muscle ups 10 dumbbell push press (50#/35#)
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 6 push ups (3111) 15 sec. side plank (each side) 12/10 calorie machine Finish with: 15 single arm kettlebell swings (each arm) Strength: Bench Press 6×4 (pick one weight for all 6 sets) MetCon: Welded: 5 Rounds 7 single arm kettlebell snatches (left arm, 53#/35#) 14 calorie row 7...
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GROUP CLASS WORKOUT Warm Up: 4 Rounds 150 meter row 10 goblet tall kneeling to standing 10 single arm KB row (each side) Strength: Back Squat (every 2:00) 6×2 (choose a challenging weight) MetCon: Welded: 12 minute AMRAP 8 power cleans (135#/95#) 8 lateral burpees 200 meter run Welded Lean: 12 minute AMRAP 400 meter run...
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Today’s workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. 125# thrusters represent the deaths that occurred at the Pentagon; the 175# power clean stands for AA Flight 175 that collided...
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GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dogs 30 second plank march 5 inch worms 2 rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Deadlift (every 1:30) 6×4 (30X0) MetCon: Welded: For Time: 40-30-20 pull ups box jump overs (24”/20”) calorie bike Welded Lean: 3×10 minute AMRAP 30/25 cal....
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