GROUP CLASS WORKOUT Warm Up: 25/20 calorie row 30 band pulls 20 air squats 15 push ups Weightlifting (Welded): Squat Snatch Squat Snatch (10 minutes) find 1 rep max Squat Snatch (every 1:15) 12×1 @75-80% of 1 rep max Snatch Push Press (every 1:25) 6×3 MetCon (Welded Lean): “Heart Break Ridge” 40 Rounds 30 seconds work/30...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: Trainer Choice MetCon: Welded & Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 3 Rounds: 10 PVC overhead squats 20 banded good mornings Strength: Clean and Jerk (every 1:15) Strength: 10×1 @80% Technique: 10×3 @moderate weight MetCon: Welded: 4 Rounds 15 overhead squats (95#/65#) 15 box jumps (24″/20″) At 8 Minutes: 7 minutes to find max power clean...Read More

GROUP CLASS WORKOUT Warm Up: 90 second hip capsule stretch 4 Rounds: 10 kettlebell deadlifts 10 air squats 6 Samson stretch Strength: Back Squat (every 1:30) Strength: 5×3 @80% MetCon: Welded & Welded Lean: For Time: 10-9-8-7-6-5-4-3-2-1 hang power clean (115#/75#) shoulder to overhead (115#/75#) *10 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 12/9 calorie machine 10 barbell squats 8 strict knee raises 6 burpees Strength: Back Squats (every 1:20) Strength: 3×2 @ 85% 3×2 @ 80% 3×4 @ 70% MetCon: Welded & Welded Lean: Partner WOD 2 Rounds (3 minutes at each station) 1. box jumps (24″/20″) 2. toes to bar...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: For Time: 2K row 4 Rounds 10 front squats (115#/75#) 10 shoulder to overhead (115#/75#) Right Into: 100/85 calorie bike 4 Rounds 20 push ups 20 V-ups *40 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second PVC front rack stretch 3 Rounds: 10 bent over kettlebell rows (each arm) 15 Russian kettlebell swings Strength: Power Clean (every 1:00) work up to 90% (6 minutes) Strength: 10×1 @75-80% Technique: 10×3 @moderate weight MetCon: Welded: 8 minute AMRAP 50 double unders 10 deadlifts...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 5 pull ups/10 ring rows 5 inchworms Finish with: 20 scorpions 60 second overhead distraction MetCon: Welded: 4 Rounds 40/30 calorie row 20 chest to bar pull ups 10 clean and jerks (135#/95#) scaled: 20 pull ups/25 ring rows *30 minute time cap Welded Lean: 4...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15 Russian kettlebell swings 40′ kettlebell (bottoms up) walk 10 PVC overhead squats 15/12 calorie machine Finish with: 15 PVC pass throughs 15 PVC good mornings Strength: Olympic Complexes (every 1:20) Strength: 8 x 1 power snatch + 3 overhead squats Technique: 8 x 1 power clean + 3 front squats...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: Partner WOD For Time: 3K row 300 air squats 200/160 calorie bike 100 push ups 1K row 50 clean and jerks (155#/105#) 40 Minute Time CapRead More