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 2:00) strength: 5×3 @80% technique: 5×3 (tempo) MetCon: Welded: 5 Rounds 12 toes to bar 10 box jump overs (24″/20″) *10 minute time cap Welded Lean: 5 Rounds 20/15 calorie...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dogs 30 second plank march 5 inchworms 2 Rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Clean Grip Deadlifts & Planks (every 2:30) A1) 5×4 clean grip deadlift @90%+ of best clean OR 5×6 @lighter weight A2) 45 second plank MetCon: Welded: 11...Read More

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: Coaches Choice MetCon: For Time: 100 wall balls (20#/14#) 50/40 calorie machine 150 AbMat sit ups 50/40 calorie machine 50 wall balls 50/40 calorie machine 100 air squatsRead 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: Coaches Choice Accessory Work: every 1:30 4×8 single arm dumbbell bent over row (Chinese row) 4×14 plank marches (total) MetCon: Welded: For Time: Buy In: 75 push ups 2 Rounds 15 overhead squats (135#/95#) 25 kettlebell swings (53#/35#) Cash Out: 75 push ups *22 minute time cap Welded Lean: For...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