GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: “12 Days of Christmas” 1 deadlift 2 hang cleans 3 shoulder to overhead 4 squat cleans (95#/65#) 5 goblet squats (70#/53#) 6 burpees 7 thrusters (95#/65#) 8 kettlebell swings 9 wall balls 10 calorie ski 11 chest to bar pull ups or muscle...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 20 banded good mornings 12 walking lunges 1 minute machine Weightlifting (Welded): Clean Complex (every 1:15) 8x 1 hang squat clean + 1 squat clean (drop and reset) Clean Pulls 5×3 @100% of best clean Back Raises 4×20-30 MetCon (Welded Lean): 4 Rounds 3 mile bike 30...Read More

GROUP CLASS WORKOUT Warm Up: front rack mobilization 3 Rounds 10 single arm kettlebell high pulls 10 kettlebell press 20 second superman hold Strength: Pushing Complex (every 1:30) 5x 3 push press + 2 push jerk MetCon: Welded: Buy In: 150 double unders 3 Rounds 10 deadlifts (225#/155#) 10 lateral burpees Cash Out: 150 double unders...Read More

GROUP CLASS WORKOUT Warm Up: Shoulder Mobilization 2 Rounds 20 alternating dumbbell snatch 20 calorie bike or ski 20 air squats MetCon: Welded: 15-12-9 power snatch (95#/65#) overhead squat 2 minute rest 12-9-6 power snatch (115#/75#) overhead squat 2 minute rest 9-6-3 power snatch (135#/95#) overhead squat scaled: power clean, front squat *18 minute time cap...Read More

GROUP CLASS WORKOUT Warm Up: Ankle Mobilization 3 Rounds 15 Russian kettlebell swings 15 calorie machine 10 plank to push up Strength: Back Squat (every 1:30) Strength: 6×2 @80-85% Technique: 6×5 @moderate weight MetCon: Welded: 2 Rounds 40 push ups 10 power cleans or squat cleans (135#/95#) 25 calorie bike Adv: 2 Rounds 25 handstand push...Read More

GROUP CLASS WORKOUT Warm Up: Shoulder Mobilization 2 Rounds 10 single arm kettle bell press 5 pull ups/10 ring rows 15 kettle bell swings Skill WOD: 12 minute EMOM odd: hand stand push ups/variations (4-8 reps) even: pull ups (5-10 reps) adv.: 3 bar muscle ups MetCon: Welded: 9-15-21 power snatch (95#/65#) lateral burpees adv.:...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 calorie machine 10 wall balls 10 sit ups MetCon: Welded & Welded Lean: Partner Workout 100 wall balls (20#/14#) 20 deadlift (185#/125#) 100 toes to bar 20 clusters (135#/95#) 100 calorie row Repeat but cut reps in half *40 Minute Time Cap Individual Workout 75 wall balls...Read More

GROUP CLASS WORKOUT Warm Up: front rack mobilization 2 Rounds 20 banded good mornings 10 push ups 10 single arm dumbbell push press Strength: Clean and Jerk (every 1:30) 6×2 (drop and reset) adv.: squat clean and jerk MetCon: Welded: 2 Rounds 10-20-30 dumbbell snatch (50#/35#) 90-60-30 double under *2 minute rest in between rounds scaled:...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded (Tier Testing): Tier 4 500 meter row (under 2:00/2:20) 75% body weight back squat 1 toe to bar *if time permits, one make up is allowed Tier 3 2K row (under 7:30/8:15) 125% body weight back squat 10 unbroken toes to bar *no make ups/advancing Welded...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 calorie machine 10 PVC front squats Strength: Front Squats (every 1:45) 5×3 (rising) start at 70% adv.: work up to a 3 rep max during sets MetCon: Welded: 20 minute EMOM odd: 5 hang cleans (115#/75#) + 30 second plank even: 10 box jumps (24#/20#) adv: 165#/115#,...Read More