GROUP CLASS WORKOUT Warm Up: 5 minute machine 3 Round 10 walking lunges 15 push ups 20 kettlebell swings (light) MetCon: Welded: For Time: 800 meter run 40 pull ups 20 power cleans (155#/105#) Welded Lean: 5 Rounds 30/24 calorie bike 10 kettlebell swings (70#/53#) 20 push upsRead More

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Bench...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds (w/dumbbell or kettlebell) 5 single leg deadlift 5 single arm clean and jerks (each arm) 5 inchworms Finish w/: 60 second supinated pull up bar hang Strength: Snatch (every 1:15) 9×3 (drop and reset) MetCon: Welded & Welded Lean: Retest Day: “Fight Gone Bad” 3...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 10 Rounds 10 dual kettlebell swings 30 double unders 10 burpees *20 minute time cap WEIGHTLIFTING: (Midtown @10:30AM) A) 8×2 clean and jerk (drop and reset) B) 5×3 clean pulls @110% of 1 rep max C) 4×4 behind the neck strict press (choose weight)Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds max handstand walk or 10 kettlebell presses 15 air squats Accessory: 5×12 kettlebell bent over row 3×10 kettlebell front rack lunge MetCon: Welded & Welded Lean: 18 minute AMRAP 30 calorie row/bike 200 meter run 10 snatches (155#/105#) 5 bar muscle ups or 5 single arm...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: (choose one option below based on ability level) Option 1: 3 Rounds 100 double unders 15 handstand push ups Option 2: 3 Rounds 20 double unders 15 box handstand push ups Option 3: 3 Rounds 100 singles 15 push ups 2 minute rest 800 meter run...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 heavy kettlebell swings 15/12 calorie machine 10 single arm dumbbell push jerks Strength: Power Clean + Push Jerk (every 1:30) 8x 1 power clean + 1 push jerk (choose weight) MetCon: Welded: 20 minute EMOM 1. 5 overhead squats (95#/65#) + 5 bar facing burpees 2. 8...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skills: Double Unders (every 1:30) 5x 20-40 double unders Welded Athlete: as fast as possible (scale as needed) MetCon: Welded: 15 minute AMRAP 15 toes to bar 20 alternating dumbbell snatches (50#/35#) 25 calorie row Welded Lean: 50-40-30-20-10 calorie bike 15-15-15-15-15 box jumps (24#/20#) 2 minute rest 10-20-30 calorie...Read More

GROUP CLASS WORKOUT Warm Up: Banded Ankle Distraction 3 Rounds 20 banded good mornings 10 PVC back squats Strength: Front Squat (every 1:30) 6×3 (rising, start at 65-70% of 1 rep max) MetCon: Welded: 18-15-12-9-6 power cleans (115#/75#) 36-30-24-18-12 wall balls (20#/14#) Welded Athlete: sets of 3 on power cleans @165#/115# 20 minute time cap Welded...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 6K row or 3 mile run 3 Rounds 10 deadlifts (155#/105#) 10 bar facing burpees *40 minute time cap WEIGHTLIFTING (Midtown @10:30AM) A) 8x 2 cleans + 1 jerk (choose weight) B) 5×3 clean pulls @100% of 1 rep max (every 1:30)Read More