GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds 10 single arm kettlebell hang clean and jerks (each arm) 10 single arm kettlebell front squats Finish with: 20 hollow rocks Strength: Clean & Push Ups (every 2:00) A1) 7×2 squat cleans @75% (2 second pause at the knee) OR 7×3 power cleans A2) 7×4 tempo push...Read More
GROUP CLASS WORKOUT Warm Up: 3 laps around the gym 3 Rounds 5 dumbbell clean and jerk 10 sit ups 10 calorie machine Coach led clean and jerk progression Strength: Clean & Jerk (every 2 minutes) Technique: 5x 1 power clean + 2 split jerk Welded Athlete: 5x 1 power clean + 1 push jerk +...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds (KB – each arm) 10 single arm kettlebell front rack split squats 20 glute bridges 15 single arm kettlebell bent over rows 10 single arm kettlebell presses Finish with: 10 tempo air squats Strength: Front Squat (every 1:45) 5×3 (choose weight) MetCon: Welded: 18 minute AMRAP 12 toes...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds (each arm) 10 single arm kettlebell bent over rows 10 single arm dumbbell front squats 10 single arm kettlebell swings Finish with: 20 single arm kettlebell push presses (each arm) 20 PVC pass throughs Strength: Hang Squat Snatch (every 1:20) 7×2 MetCon: Welded: 4 Rounds 60 second plank 20...Read More
GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds 10 kettlebell hang clean and jerks (each arm) 10 single arm kettlebell front squats Finish with: 20 hollow rocks Strength: Squat Clean (14 minutes) find 1 rep max OR 5x 1 power clean + 1 front squat MetCon: Welded: Test Day: “Baby Macho” 20 minute EMOM 3...Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 25 toes to bar 50 calorie row 25 hang cleans (115#/75#) 50 calorie bike 25 toes to bar 50 calorie ski 25 hang cleansRead More