GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 3 Rounds: 20 band pulls 10 PVC overhead squats 10 PVC pass throughs 10 calorie machine trainer barbell progression Strength: Snatch (every 1:30) Strength: 6×3 squat snatch Technique: 6×3 power snatch MetCon: Welded: 10 Minute AMRAP 20 overhead squats (95#/65#) 20/15 calorie bike Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: 40/30 calorie machine 400 meter run 10 strict pullups/20 ringrows 15 pushups Extended Warm Up (Welded): 5 pull ups 10 push ups 15 airsquats 5 deadlifts 4 hang power cleans 3 shoulder to overhead MetCon: Welded: For Time: 10 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 air...Read More

GROUP CLASS WORKOUT Warm Up: 90 second banded hip distraction 3 Rounds: 20 banded good mornings 10 goblet squats 10 Russian kettle bell swings Finish with: 20 scorpions Strength: Back Squat (every 1:30) Strength: 5×4 (choose weight) MetCon: Welded: 27-21-15-9 kettle bell swings (70#/53#) burpees Welded Lean: 27-21-15-9 calorie row dumbbell thruster (35#/20#)Read More

GROUP CLASS WORKOUT Warm Up: Welded: 3 Rounds: 10 calorie machine 5 deadlifts 5 hang power cleans 5 front squats Welded Lean: 3 Rounds: 10 calorie machine 30 second plank 10 kettlebell thrusters MetCon: Welded: 6 Rounds (every 5 minutes) 3 squat cleans @75-80% of 1 rep max 15 pull ups 200 meter run Welded...Read More

GROUP CLASS WORKOUT Warm Up: 6 minute AMRAP 10 dumbbell strict press 15 air squats 5 burpees Finish with: 15 PVC pass throughs 15 PVC good mornings Strength: Strict Press (every 1:30) Welded: 5×5 (choose weight) Welded Lean: no strength MetCon: Welded: 5 Rounds 21 wall balls (20#/14#, 10’/9′) 15 box jump overs (24″/20″) 9 burpees to...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: 2 Rounds: 12/9 calorie machine 30...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run 30 band pulls 20 Russian kettle bell swings 15 PVC overhead squats 15 PVC pass throughs 1 minute banded overhead distraction Strength: Power Snatch (every 1:15) Strength: 9×3 MetCon: Welded: 21-15-9 toes to bar power snatch (95#/65#) *11 minute time cap Welded Lean: 100-80-60-40-20 calorie assault bike...Read More

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 25 banded good mornings 15 goblet squats 10 jump switch lunges 2 minutes PVC front rack stretch Strength: Front Squat (every 1:30) Strength: 5×5 choose weight MetCon: Welded & Welded Lean: 14 minute AMRAP 20 push ups 30 kettle bell swings (53#/35#) 400 meter run adv.: 70#/44#...Read More

GROUP CLASS WORKOUT Warm Up: 3 minutes on a machine 50 band pulls 2 Rounds: 10 ring rows/5 pull ups 10 empty barbell press Accessory Work: 13 minutes 5 Rounds: 10 strict press (choose weight) 6-8 strict pullups adv.: behind the neck MetCon: Welded & Welded Lean: 4 Rounds 400 meter run 10 lateral burpees 10...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 15 banded good mornings 10 wall balls 5 inch worms Finish with: 20 scorpions 15 PVC pass throughs MetCon: Welded: Every 3 minutes for 5 Rounds 10 deadlifts (225#/155#) 20 wall balls (20#/14#, 10’/9′) adv.: add 30 double unders Welded Lean: For Time: 100-80-60-40-20 calorie row 30-30-30-30-30 V-Ups 15-15-15-15-15 kettle...Read More