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: 30/25 calorie machine 25...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds 5 tempo barbell front squats 5 inch worms 5 jump squats hip and front rack mobilization Strength: Front Squat (every 1:30) Welded: 4×4 @70% Welded Lean: no strength MetCon: Welded: 5 Rounds 12 power cleans (135#/95#) 14 toes to bar 16 burpee box jumps (24″/20″) adv.: 55#/40# dumbbell...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 10 lateral steps in band 10 air squats in band Strength: Deadlift (every 1:30) 5×4 (choose weight) MetCon: Welded: 3 Rounds 15 shoulder to overhead (115#/75#) 30 calorie row *14 minute time cap Welded Lean: Buy In: 2 minute plank 50 dumbbell push press...Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 10 power cleans (135#/95#) 15 lateral burpees 3 Rounds 30/20 calorie machine 15 toes to bar Cash Out: 20 front squats (135#/95#)Read More
GROUP CLASS WORKOUT Warm Up: 2 minute machine Hip Distraction, Internal Shoulder Rotation 2 Rounds 40 second push up plank hold 50 ft. overhead carry 10 jump squats MetCon: Welded: For Time: 21-21-21-21 wall balls (20#/14#) 15-12-9-6 hang power snatch (95#/65#) *14 minute time cap Welded Lean: For Time: 50 Russian twists (20#/15#, each side)...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm kettlebell high pull 10 single arm kettlebell press 5 tempo kettlebell deadlifts (3 second down/3 second up) Weightlifting (Welded): 3 Position Snatch (5 sets) 1. from the floor 2. below the knee 3. above the knee Snatch Pulls 5×3 @90% of max snatch MetCon (Welded...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 barbell back squats 5 inchworms Strength: Pause Back Squat (every 1:30) Welded: 6×2 @ 70%(3 second pause at the bottom) Welded Lean: no strength MetCon: Welded: 4x 4 minute AMRAP 2 Rounds 10 hang power cleans (95#/65#) 30 double unders 1 minute rest Remaining Time: MAX toes to...Read More
