GROUP CLASS WORKOUT Warm Up: 90 second standing straddle stretch 90 second squat hold 4 Rounds 15/12 calorie machine 10 walking lunges Accessory: Bulgarian Split Squat 4×10 (each leg) Death March 4×10 (each leg) MetCon: Welded & Welded Lean: Partner 1 150/120 calorie bike Partner 2 4 Rounds 10 toes to bar 10 dumbbell thrusters...Read 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 MetCon: Welded...Read 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: 2 Rounds: 30 second forward leaning...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 leg swings (each leg) 10 PVC pass throughs 10 kettlebell high pulls 10 kettlebell presses MetCon: Welded: 2 Rounds 8 power snatches (95#/65#) 8 chest to bar pull ups 3 Rounds 8 power snatches 8 chest to bar pull ups 8 lateral burpees 4 Rounds 8 power...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 calorie machine 10 Russian kettlebell swings 5 goblet squats Strength: Power Clean (every 1:30) 5×3 (drop and reset, choose weight) MetCon: Welded: 5 Rounds (every 3:00) 200 meter run 10 overhead squats (95#/65#) Welded Athlete: 155#/105# Welded Lean: 5 Rounds (every 3:00) 15/12 calorie bike 10 single arm...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 lateral burpees 50 deadlifts (95#/65#) 50 calorie bike 50 calorie row 50 deadlifts 50 lateral burpees WEIGHTLIFTING (Midtown @10:30AM) A) 7x 1 squat snatch + 1 hang squat snatch (every 1:30) B) 6×3 snatch pulls @90% of 1 rep maxRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 4×10 single leg barbell Romanian deadlift (each leg) 4×25 push ups MetCon: Welded & Welded Lean: For Time: 800 meter run or 1K row 50 kettlebell swings (53#/35#) 30 thrusters (115#/75#) 800 meter run or 1K rowRead More

GROUP CLASS WORKOUT Warm Up: 4 minute machine 2 Rounds 10 tempo single arm kettlebell high pulls 10 single arm kettlebell presses Weightlifting (Welded): 8x 1 squat clean + 1 push jerk StrengthCon: 3 Rounds 4 squat clean and jerks (heavy, choose a challenging weight) 20 calorie bike MetCon (Welded Lean): 10 Rounds 10 front...Read More

GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch 3 Rounds 10 Russian kettlebell swings 10 goblet squats 15 hollow rocks Strength: Front Squat Strength: 5×3 @75-80% of 1 rep max Technique: 5×5 @moderate weight MetCon: Welded & Welded Lean: 5 Rounds Every 4 Minutes 25 wall balls (20#/14#) 12 toes to bar or 24 knee...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 20/16 calorie machine 15 air squats 15 banded good mornings MetCon: Welded: 18 minute AMRAP 15 deadlifts (185#/125#) 30 calorie bike Welded Lean: 40 minute AMRAP 100/80 calorie row 3 Rounds 30 air squats 30 V-Ups Then: 100/80 calorie row 3 Rounds 15 push ups 15 mountain climbers...Read More