GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Buy In: 200/180 calorie bike + 150 air squats 2 Rounds 25 toes to bar 25 burpees Cash Out: 100/80 calorie bikeRead More
GROUP CLASS WORKOUT Warm Up: Coach’s Choice Strength: Back Squat (every 2:30) 3×10 @70% MetCon: Welded: 9 minute AMRAP 40 deadlifts (185#/125#) 30 bar facing burpees 20 shoulder to overhead (135#/95#) adv.: add 10 ring muscle ups after the shoulder to overhead Welded Lean: 15 minute AMRAP 500 meter row 15 push press (95#/65#)Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 15 banded air squats 10 kettlebell swings Strength: Clean (14 minutes) Strength: find 1 rep max Technique: 8x 2 power cleans + 1 front squat MetCon: Welded: For Time: 30 hang power cleans (135#/95#) 30 pull ups 30 calorie row *9 minute time cap Welded...Read More
GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Welded: Nutrition Challenge Partner WOD (Retest) For Time: 100 thrusters (75#/55#) 80/70/60 calorie row 60 toes to bar or 120 knee raises 50 thrusters (95#/65#) 40/35/30 calorie row 30 toes to bar or 60 knee raises Cash Out: 30 synchronized bar facing burpees *30 minute time cap Welded...Read More
GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 single arm dumbbell push press 10 calorie row 10 banded tricep extensions Strength: Bench Press (every 1:45) 8×5 (choose weight) MetCon: Welded & Welded Lean: Buy In: 400 meter run or 500 meter row 18-15-12-9 thruster (95#/65#) lateral burpees Cash Out: 400 meter run or 500 meter row *20...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 8 snatch balance 6 overhead squats 20 banded good mornings Strength: Power Snatch Welded: 8×2 (drop and reset) Welded Lean: no strength MetCon: Welded: 12-9-6 deadlift (225#/155#) 18-14-10 calorie bike 2 minute rest [repeat] adv.: 10 chest to bar pull up buy in and cash out...Read More
