GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm high pulls 25′ overhead carry 10 single arm front squats 2 Rounds 10 burpees 10 jump switch lunges Strength: Power Snatch (every 1:30) 7×3 MetCon: Welded: For Time: 50 single arm dumbbell overhead lunges (50#/35#) 40 toes to bar 30 single arm dumbbell hang clean and...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 minute AMRAP 60 toes to bar 1 mile run or 2K row 60 thrusters (95#/65#) 1 mile run or 2K rowRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 wall balls 5 single leg glute bridge (each leg) 3 Rounds 10 banded strict press 10 straight leg sit ups Accessory Work: 4×8 single arm seated press 4×20 weighted sit ups MetCon: Welded & Welded Lean: 20-15-10 hang power clean and jerk (95#/65#) 30-25-20 push ups 50-40-30...Read More

GROUP CLASS WORKOUT Warm Up: 4 Round 10 banded good mornings 50′ Pose Method drills Cash Out: 15 yoga push ups MetCon: Welded & Welded Lean: For Time: 50 sumo deadlift high pulls (75#/55#) 800 meter run 50 push press (75#/55#) 800 meter run 25 sumo deadlift high pulls 25 push press 800 meter run...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell swings 10 goblet squats 3 Rounds 5 tempo barbell back squats 5 barbell good mornings Strength: Back Squat (every 1:30) 6×4 @75% MetCon: Welded: 4 Rounds (every 5 minutes) 12 pull ups 10 lateral burpees 8 power cleans (135#/95#) 200 meter run Welded Lean: 3 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: 4 Rounds 10 toes to bar 50′ dumbbell front rack lunges (25′ increments, 50#/35#) Welded Athlete: 53#/35# kettlebells Welded Lean: For Time: 200/160 calorie bike 200 double unders or 400 singles 2K rowRead More

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 20 walking lunges 20 ring rows 20 push ups Strength: Power Clean (every 1:15) 8×3 @75-80% (drop and reset) MetCon: Welded: 12 minute AMRAP 30 overhead squats (95#/65#) 30 burpee box jumps Welded Athlete: 155#/105# Welded Lean: 12 minute AMRAP 40 V-Ups 30 alternating dumbbell snatches (50#/35#) 20/15...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 100 wall balls 100/80 calorie bike 100 sit ups 100/80 calorie row 100 walking lunges 100/80 calorie bike or rowRead More

GROUP CLASS WORKOUT Warm Up: 5 minute machine 3 Rounds 12 air squats 10 push ups 8 ring rows 20 PVC pass throughs 20 leg swings Accessory Work: Super Set: 5×10 single leg Romanian deadlift 5×6-10 chin ups MetCon: Welded & Welded Lean: 12 minute AMRAP 10 bar muscle ups 20 push press (115#/75#) 30...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter jog 20 leg swings (front and side) 20 meters each: high knees butt kickers walking lunge w/hip stretch heel walks toe walks Finish w/: 4×50 meter strides MetCon: Welded: 10 Rounds 20/15 calorie bike 20 air squats Welded Athlete: 10 pistols + 3 power cleans (245#/165#) *25 minute...Read More