GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 30 air squats 20 leg swings 20 scorpions 1 minute hip capsule stretch MetCon: Welded: 5 Rounds 5 deadlifts (315#/205#, do not exceed 85%of 1 rep max) 20 wall balls (20#/14#, 10’/9′) 30/25 bike or row 2 minute rest after each round *40 minute time cap Welded Lean:...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: 7 minute AMRAP: 200 meter row...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 5 inch worms 10 step ups 15 Russian kettle bell swings Strength: Back Squat (every 2:00) Strength:  4×6 rising, start @ 65% MetCon: Welded: 15 minute AMRAP 10 box jumps (24″/20″) 10 calorie bike 10 shoulder to overhead (95#/65#) adv.: 155#/105# Extended Warm Up: 2 Rounds 5 box...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 10 walking lunges 10 bent over kettle bell rows (each) 10 goblet squats Strength: Squat Clean (15 minutes) Strength: find 1 rep max Technique: 7×4 (moderate weight) MetCon: Welded: 3 Rounds 10 snatches (95#/65#) 15 bar facing burpees *Round 2 (115#/75#) *Round 3 (135#/95#)...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 20 minute Partner AMRAP 30 power cleans (155#/105#) 200 meter run 60 wall balls (20#/14#, 10’/9′) 200 meter run 30 toes to bar 200 meter run 60 wall balls 200 meter run adv.: 185#/125#Read More

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 2 Rounds: 10 single arm kettlebell high pulls 10 single arm KB presses 5 tempo strict pulls/10 ring rows 10 air squats Weightlifting (Welded): Push Press & Split Jerk Power Clean (every 1:15) 5×2 (heavy) Split Jerk (every 1:15) 8×3 (from rack) Split Jerk Press (every 1:15)...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 60 second hip capsule 20 PVC pass throughs 15 PVC good mornings 20 scorpions Welded: 3 Rounds: 8 thrusters 4 pullups/8 ringrows 8 hang power snatch Welded Lean: 3 Rounds: 15 sit ups 30 single unders/30 double unders MetCon: Welded: “Franabel” 21-15-9 thrusters (95#/65#) pull ups 10-10-10 power snatches...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20 Russian kettle bell swings 20 air squats Welded: 2 Rounds: 5 deadlifts 5 hang power cleans 5 front squats Lean: 2 Rounds: 10 calorie row 10 kettle bell swings 5 burpees 5 goblet squats Strength: Squat Clean (every 30 seconds) Strength: 16×1 @65-70% of 1 rep max...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 12/9 calorie machine 20 banded good mornings 10 walking lunges 10 tempo push ups Strength: Back Squat (every 1:30) Strength: 5×3 @75-80% of 1 rep max MetCon: Welded: For Time: 50 calorie row 30 overhead squats (95#/65#) 50 calorie row 30 overhead squats scaled: front squats *16 minute time...Read More

GROUP CLASS WORKOUT Warm Up: 50 banded face pulls 10 tempo push ups 30/24 calorie machine 10 toes to bar/knee raises Accessory Work: 13 minutes 5×10 strict pull ups adv.: weighted scaled: 5×15 ring rows Finish with: 50 deficit pushups MetCon: Welded: 10 minute AMRAP 15 air squats 10 box jumps (24″/20″) 5 toes to...Read More