GROUP CLASS WORKOUT Warm Up: 4 Rounds 30-45 second plank 10 ski jumps 10 Russian kettlebell swings Strength: Tempo Clean Deadlift (every 2:00) 2×5, 2×4 *Load is not the focus, perfect form and sticking to the tempo is the focus here. MetCon: Welded & Welded Lean: 6 Rounds 400 meter run 20 V-Ups 20 jump switch...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack split squats (each side) 20 glute bridges 15 single arm kettlebell bent over rows 10 single arm kettlebell presses Finish with: 10 tempo air squats Accessory Work: Super Set: 3x 4-6 reps tempo pronated strict pull up 3x 4-6 reps tempo half...Read More

GROUP CLASS WORKOUT Warm Up: Round 1: 90 second machine, 20 air squats, 8 burpees Round 2: 60 second machine, 15 air squats, 6 burpees Round 3: 30 second machine, 10 air squats, 4 burpees Accessory Work: Super Set: 3x 6-8 tempo single leg Romanian deadlift 3x 20 seconds star plank (each side) MetCon: Welded: “Boulder”...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute passive bar hang 10 push up 2 Rounds 250 meter row 10 dual kettlebell thrusters 10 dual kettlebell push jerks Finish with: 10 scap push ups Strength: Push Press (every 1:15) 5×4 (choose weight) MetCon: Welded: 2 Rounds 800 meter run 15 kettle bell swings (70#/53#) 30 push...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 scap pull ups 7 ring rows 20 second side plank 7 single arm kettlebell push press (each arm) Skill Work: 1x max set unbroken kipping pull ups 3x 5-8 reps tempo strict pull ups (use band if needed) MetCon: Welded: 13 minute AMRAP 9 snatches (95#/65#) 9...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 800 meter run 15 clean and jerks (135#/95#) 15 toes to bar 800 meter run 10 clean and jerks 15 toes to bar 800 meter run 5 clean and jerks 15 toes to barRead More

GROUP CLASS WORKOUT Warm Up: 30 walking lunges 2 Rounds 10 side plank rotations (each side) 15 banded face pulls 20 second hanging tuck Strength: 3×5 RNT reverse lunge (each leg) 3×5 strict toes to bar MetCon: Welded & Welded Lean: 6 Rounds 4 deadlifts (75-80%) 10 bar facing burpees 20/15 calorie bike/row (alternate machine)...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 3 Rounds 10 archer ring rows 45 second plank 10 tempo air squats MetCon: Welded: 3 Rounds 75 double unders 40 wall balls (20#/14#) scaled: 100 singles *14 minute time cap Welded Lean: Choose One For Time: 300/250 calorie bike OR 5K row OR 5K skiRead More

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 single arm kettlebell...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 scap pull ups 7 ring rows 20 second side plank 7 single arm kettlebell push press (each arm) Accessory Work: 3×6-8 dumbbell row 3×12 push ups MetCon: Welded: 20 snatches (95#/65#) 400 meter run 15 snatches (115#/75#) 400 meter run 10 snatches (135#/95#) 400 meter run 5...Read More