GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 50/40 calorie machine 10 single arm kettlebell thrusters (35#/26#, each arm) 20 ring rows 20 sit ups 400 meter runRead More
GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 6 burpees 10 single arm dumbbell hang snatches 6 single arm DB thrusters (each arm) Barbell Progression Strength: Power Clean (every 1:00) 8×3 MetCon: Welded & Welded Lean: 3 Rounds 3 minute AMRAP max calorie row 30 second rest 3 minute AMRAP 3 single arm...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack reverse lunge (each side) 20 glute bridges 15 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell presses (each arm) Finish with: 10 tempo air squats (32X0) Strength: Front Squat 5×4 (rising) MetCon: Welded: For Time: 50-40-30 wall balls...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 6 burpees 10 single arm dumbbell hang clean and jerk 6 single arm dumbbell front squats (each arm) MetCon: Welded & Welded Lean: For Time: 1,000 meter row 20 clean and jerks (115#/80#) 50/45 calorie bike 20 clean and jerks *20 minute time capRead More
GROUP CLASS WORKOUT Warm Up: 400 meter run 2 Rounds 50’ bear crawl 10 single arm kettlebell high pulls 10 kettlebell snatches (each arm) 10 single arm ring rows Strength: Bench Press & Pull Up Hold (every 2:00) Close Grip Bench Press 10,8,6,4 15-20 sec Prone Chin Over The Bar Hold MetCon: Welded: 4×4 minute...Read More