GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie row 5 strict pull ups 8 tempo ring rows Strength: Snatch Deadlift (every 1:00) Welded: 8×2 heavy Warm Up: 4×3 moderate weight Lean: no strength MetCon: Welded: 12 minute AMRAP 7 snatches (95#/65#) 9 lateral burpees 11 calorie bike scaled: power cleans Welded Lean: 35 minute AMRAP:...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second pigeon stretch 3 Rounds: 10 sit ups 10 kettlebell bent over row 10 goblet squats 10 kettlebell push press (each side) Extended Warm Up: 12 wall balls 6 toes to bar 5 power cleans MetCon: Welded & Welded Lean: 5 Rounds 21 wall balls (20#/14#)...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 interlocked overhead squats 20 banded good mornings 2 Rounds: 10 PVC pass throughs 5 PVC around the worlds 10 PVC overhead squats Strength: Overhead Squat (every 1:30) Strength: 6×3 (choose weight) Technique: 6×3 (moderate weight) MetCon: Welded: 3 Rounds 3 rope climbs 12 alternating dumbbell snatch (75#/50#)...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 kettle bell high pulls 10 kettle bell presses 5 goblet squats 5 wide stance inchworms Finish with: 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Dumbbell Complex (every 1:30) 8 Rounds 5 dumbbell power cleans + 4 dumbbell front squats + 3 dumbbell shoulder to...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes SuperSet 5×6 strict ring dip scaled: 5×8 matador dips 5×8 hand release push ups 5×10 hammer curls MetCon: Welded: For Time: 20 thrusters (95#/65#) 15 pull ups 15 thrusters (95#/65#) 15 pull ups 10 thrusters (115#/75#) 15 chest to bar pull ups adv.: 15...Read More

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 legs swings 2 Rounds: 10 single arm kettle bell high pull 10 kettle bell press 10 air squats Weightlifting (Welded): Hang Power Cleans Hang Power Clean (every 1:20) 6×3 (moderate to heavy) Clean Pulls (every 1:20) 6×2 @110% of best clean (drop and reset) GHD Back Raises 4×15-25 MetCon (Welded...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute hip capsule stretch 20 scorpions 2 Rounds: 15 goblet squats 10 push ups 10 calorie machine sprint Strength: Back Squat Welded: 5×5 @75% of 1 rep max Welded Lean: 5×5 moderate weight MetCon: Welded: 14 minute AMRAP 40 double unders 15 toes to bar 15 shoulder to overhead (95#/65#)...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 PVC overhead squats 25 band pulls 15 sit ups Finish with: 15 PVC pass throughs 15 PVC good mornings 1 minute banded overhead distraction Strength: Squat Snatch (every 1:15) Strength: 6×3 (drop and reset, moderate weight) Lean: no strength MetCon: Welded: 4 Rounds 500 meter row 8 clean...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: 20/15 calorie machine 25 banded good...Read More

GROUP CLASS WORKOUT Warm Up: 3 minutes machine 90 second banded hip distraction 30 heavy kettlebell swings Coach Guided Clean Warm Up 2 Rounds: 100 meter run 6 power cleans 6 front  rack lunges MetCon: Welded & Welded Lean: For Time 400 meter run 30 power cleans (95#/65#) 30 front rack lunges (95#/65#) 200 meter runRead More