GROUP CLASS WORKOUT Warm Up: 1 minute banded front rack 15 PVC pass throughs 15 PVC good mornings 20 scorpions 2 Rounds Barbell Warm Up: 5 strict press 5 push press 5 push jerk Strength: Push Jerk (every 1:00) Strength: 7×2 (choose weight, heavy) Technique: 7×4 (moderate weight) MetCon: Welded & Welded Lean: 3 Rounds 2 minute Max...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute internal hip rotation stretch 4 Rounds: 10 second overhead dumbbell hold 5 tempo presses 5 dumbbell overhead squats (each arm) 5 inchworms MetCon: Welded: 30-20-10 single arm dumbbell overhead squats (40#/25#) burpee box jump (24″/20″) scaled: single dumbbell front squats (75#/50#) *12 minute time cap Welded Lean: 20 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: 90 second banded ankle distraction 3 Rounds: 10 plate slides each side 8 front squats Strength: Front Squat (14 minutes) Strength: find 3 rep max Technique: 5×4 moderate weight MetCon: Welded: 4 Rounds 10 squat cleans (95#/65#) 400 meter run 10 shoulder to overhead (95#/65#) *20 minute time cap Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 single arm kettlebell press 10 single arm kettlebell high pull 10 goblet squats Finish with: 60 second PVC front rack stretch 20 PVC pass throughs Accessory Work: 14 minutes 4x 6-12 wide grip strict pull up 4x 30-50 banded tricep extension MetCon: Welded & Welded Lean: 20...Read More

Something new for you guys! Today you will have your choice of doing either your regular long Welded Lean workout or focusing on the snatch, this is essentially like a weightlifting class, no MetCon. GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 Rounds: 10 push ups 15 air squats Weightlifting (Welded): Snatch 1 minute banded...Read More

GROUP CLASS WORKOUT Warm Up: 90 second PVC front rack stretch 3 Rounds: 5 hang power cleans 5 strict press 10 Russian kettlebell swings Strength: Clean and Jerk (every 1:20) Strength: 8×2 @75-80% Technique: moderate weight adv.: squat clean and jerk MetCon: Welded: 10 Rounds 12 wall balls (20#/14#) 12 calorie bike *22 minute time cap...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 3 Rounds: 10 calorie machine 10 overhead squats 10 PVC pass throughs Strength: Overhead or Front Squat (every 1:30) Strength: 5×3 overhead or front squat (choose weight) MetCon: Welded: 4 Rounds 400 meter run 20 kettlebell snatches (53#/35#) 21 minute time cap Welded Lean: 4...Read More

You’re not going to want to miss class today as it is a “test” 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: 3 Rounds: 6 inch worms (wide stance) 5 scap pull ups 4 deadlifts MetCon: Welded: Teams of 3 150 shoulder to overhead (75#/55#) 200/160 calorie bike 150 alternating dumbbell snatches (50#/35#) 200/160 calorie row 150 back squats (95#/65#) *40 minute time tap Welded Lean: 15 minute AMRAP 15 box jumps...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie machine 8 burpees, 20 DU, 5 TTB MetCon: Welded & Welded Lean: 40 minute AMRAP 1 mile run or 2K row 15 clean and jerks (115#/75#) 100 double unders or 200 singles 30 toes to bar scaled: 15 deadlifts, 60 knee raises *1 mile/2K row = 10...Read More