GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dog 30 second plank march 5 inch worms 2 Rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Deadlift (14 minutes) Find 1 rep max OR 6×3 (moderate to heavy weight) MetCon: Welded: 11 minute AMRAP 10 single arm dumbbell overhead squats (50#/35#)...Read More

Today’s MetCon is in honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 single arm kettlebell high pulls (each arm) 10 single arm kettlebell strict press (each arm) Finish with: 10 burpees Strength: 4×10 Cuban rotations 4×20 archer ring rows MetCon: Welded & Welded Lean: For Time: 20 calorie row...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: 5×5 dumbbell neutral grip bench press (choose weight) 5×5 strict ring dip MetCon: Welded: 16 minute AMRAP 3 Rounds 10 sumo deadlift high pull (95#/65#) 10 burpee box jump overs (24″/20″) 2 Rounds 10 squat clean (135#/95#) 25 push ups Welded Athlete: 15 handstand push ups Welded Lean:...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 rack squats (each arm) Strength: 6×2 power cleans (every 1:00) 3×10 good mornings (75#/55#) MetCon: Welded & Welded Lean: 21-15-9 shoulder to overhead (95#/65#) front squats (95#/65#) chest to bar...Read More

GROUP CLASS WORKOUT Warm Up: 15 burpees 3 Rounds 5 bottoms up kettlebell press (each arm) 10 kettlebell deadlifts 5 inchworms Accessory Work: 5×5 step ups (each leg) 5×10-20 seconds L-sit hang MetCon: Welded: 15 minute EMOM 1. 3 ring muscle ups or 6 pull ups 2. 8 single arm dumbbell overhead reverse lunge (50#/35#)...Read More

(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 goblet split squat 20 kettlebell swings 20 PVC pass throughs Strength: Front Squat (14 minutes) Find 1 rep max OR Technique: 6×3 (moderate to heavy weight) MetCon: Welded: 2 Rounds 30 power snatches (75#/55#) 30 wall balls (20#/14#) Welded Athlete: 50 power snatches +...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: Super Set: 5×6 Kang squat 5×20 archer ring row (total) MetCon: Welded & Welded Lean: Buy In: 25/22 calorie bike 2 Rounds 21 Air Squats 15 Push-ups 9 Pull-up Buy Out: 25/22 calorie bike 3 minute rest, THEN REPEAT *25 minute time capRead 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 rack squats (each arm) Barbell Progression Strength: Clean (every 1:30) 6×2 hang squat clean 6×5 hang power clean MetCon: Welded: 12 Minute AMRAP 200 meter run 20 alternating dumbbell snatches...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 kettlebell high pulls (each arm) 10 kettlebell strict press (each arm) Finish with: 10 Burpees Strength: Push Press (every 1:30) 5×5 (choose weight) MetCon: Welded: 2 Rounds 21-15-9 overhead squats (95#/65#) kettlebell swings (53#/35#) *18 minute time...Read More