GROUP CLASS WORKOUT Warm Up: Trainer Choice Weightlifting (Welded): Split Jerk Split Jerk (12 Minutes) find 1 rep max Technique: Split Jerk 10×1 (moderate weight) Split Jerk Press (every 1:15) 6×3 (choose weight) Seated Dumbbell Shoulder Flies 4×10 MetCon (Welded Lean): For Time: 40-30-20-10 calorie row plank to push up calorie bike dumbbell push press...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20/15 calorie machine 14 alternating dumbbell snatch 8 single arm dumbbell thrusters (each side) Finish with: 90 second hip capsule stretch (each side) 20 scorpions Strength: Sumo Deadlift (every 1:30) 5×6 @70% MetCon: Welded: 12-9-6-9-12 thrusters (95#/65#) 48-36-24-36-48 double unders *15 minute time cap scaled: single unders + 5...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 30 second plank 20 Russian kettlebell swings 10 goblet squats 5 inch worms MetCon: Welded: 20 power cleans (115#/75#) 100 air squats 15 power cleans 100 push ups 10 power cleans 100 Russian twists (each side) 5 power cleans *complete 4 box jumps (24″/20″) every minute *20 minute...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 12/9 calorie machine 8 push ups 12 PVC overhead squats Strength: Bench Press (every 1:30) 5×5 choose weight MetCon: Welded: 20 minute EMOM Odd: 5 squat snatch (95#/65#) Even:  15 wall balls (20#/14#) adv.: 135#/95# Scaled: power snatch Welded Lean: 20 minute EMOM Odd: 8 single arm kettlebell clean and...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 5x 4-8 tempo pullups 5×10-15 banded pushups scaled: pushups MetCon: 12-12-12-12 shoulder to overhead (75#/55#) sumo deadlift high pull 25-25-25-25 calorie machine (alternate) adv.: 95#/65#Read More

You can find more information about Tier Testing here. GROUP CLASS WORKOUT Warm Up: 6 Rounds: 30 second work machine 20 second rest 30 second push up plank hold 20 second rest Finish with: 90 second standing hamstring stretch MetCon: Welded: Tier Testing Tier 4: 500 meter row (under 2:00/2:20) 20 unbroken kettlebell swings (53#/35#) 30...Read More

GROUP CLASS WORKOUT Warm Up: buy in: 300 meter row/ski 2 Rounds: 14 kettlebell sumo deadlift high pull 10 jump squats 7 push ups cash out: 300 meter row/ski Finish with: 90 second PVC front rack stretch MetCon: Welded & Welded Lean: 22 minute AMRAP 9 power cleans (135#/95#) 9 lateral burpees 18 calorie machine (alternate)Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 10 goblet squats (53#/35#) 20 second goblet squat hold Finish with: 30 second hip capsule stretch 30 second pigeon stretch Strength: Back Squat (every 1:15) Welded: 6×2 @85% Welded Lean: no strength MetCon: Welded: 3 Rounds 12 hang power snatches (95#/65#) 12 toes to bar...Read More

You’re not going to want to miss class today as it is a “retest” 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: 3 Rounds: 30 second row 30...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 calorie machine 10 barbell hang power snatches MetCon: Welded & Welded Lean: 10 minute AMRAP 20 AbMat sit ups 10 pull ups 10 minute AMRAP 8 snatches (115#/75#) 16 calorie row 10 minute AMRAP 100 air squats 50 push ups max calorie bike/ski *1 minute rest in between...Read More