GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 kettlebell deadlifts 15/12 calorie machine 10 PVC front squats Strength: Power Clean Complex (every 1:15) 7x 1 power clean + 2 hang power cleans MetCon: Welded: 3 Rounds 12-9-6 front squat (95#/65#) lateral burpees 90 second rest after each round adv.: 135#/95# *18 minute time cap Welded...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 20 calorie machine 10 barbell deadlifts 10 barbell front squats Finish with: front rack mobility Strength: Power Clean + Hang Squat Clean (every 1:15) 7 x 1 power clean + 1 hang squat clean (choose weight) MetCon: Welded: 5 Rounds 15 thrusters (75#/55#) 12 lateral burpees 9 toes...Read More

GROUP CLASS WORKOUT Warm Up: 30/25 calorie machine 30 kettlebell suitcase deadlifts 20/15 calorie machine 20 kettlebell suitcase deadlifts MetCon: Welded & Welded Lean: 40 minute AMRAP 40 calorie machine (rotate) 30 air squats 20 push ups 10 chest to bar pull ups adv.: 3 rope climbsRead More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 10 calorie machine 10 dumbbell/kettlebell overhead lunge 10 jump squats Strength: Back Squat (14 minutes) Strength: find 1 rep max Technique: 5×4 (moderate weight) *This can count towards Tier System requirement: body weight back squat MetCon: Welded: 15-12-9 clean and jerk (135#/95#) 20-20-20 calorie row adv.: 165#/115#, 5-5-5 Muscle...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 12/9 calorie machine 14 walking lunges 10 dumbbell strict press Accessory Work: SuperSet 4×15 strict press 4×15 ring rows MetCon: Welded & Welded Lean: 21 Minute EMOM 1. 8 front squats (115#/75#) 2. 8 Heavy dumbbell snatches 3. rest adv.: 4 front squats (205#/135#)Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: Tier Testing Tier 4: body weight deadlift 30 unbroken singles 1 toe to bar 50 calorie bike (under 4:00/4:30) Skill Work: toes to bar & double under practice Welded Lean: “The Hundreds” 100 calorie rower 100 AbMat sit ups 100 calorie bike 100 Russian twists (each side)...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 8 single arm kettlebell power cleans 8 push ups 12 air squats Strength: Power Cleans (every 0:45) 16×1 (across, heavy) MetCon: Welded: For Time: 30-20-10 fat bar deadlift (135#/95#) calorie bike adv.: 185#/125# *12 minute time cap Welded Lean: 14 minute AMRAP 15 med ball slams (30#/20#) 20...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 tempo push ups 10 forward delt raises 10 PVC around the world Strength: Bench Press (every 2:00) Strength: 4×10 (choose weight) Lean: no strength MetCon: Welded: 21-15-9 overhead squats (105#/70#) bar facing burpees *10 minute time cap Welded Lean: 30 minute AMRAP 30 calorie row 8 single arm...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC back squats 12 Russian kettle bell swings 14/10 calorie machine Strength: Back Squat (every 1:30) Strength: 2×1 @90% 3×4 @75-80% Technique: 5×3 (moderate to heavy weight) MetCon: Welded: 9 minute AMRAP 9 box jumps (24″/20″) 6 shoulder to overhead (135#/95#) adv.: 30″/24″, 165#/115# Welded Lean: 18...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 16 lunges 10 PVC front squats 10 calorie machine Strength: Front Squat (every 1:30) 5×3 start @70%, rising MetCon: Welded & Welded Lean: “Armistice” 11 minute AMRAP 11 power cleans (135#/95#) 11 bar facing burpees 19 deadlifts (135#/95#) 18 air squats Veterans Day preserves the...Read More