GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 4 Rounds: 5 scap pull ups (2 second pause at the top) 10 PVC overhead squat 10 calorie sprint Extended Warm Up: 8 overhead squats 8 chest to bar MetCon: Welded: 2 Rounds 10 overhead squats (95#/65#) 10 chest to bar pull ups 2 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: Welded 3 Rounds: 20 banded face pulls 8 light deadlifts 4 front squats Finish with: 1 minute prayer stretch Welded Lean: 2 Rounds: 200 meter run 10 air squats 10 push ups Finish with: 1 minute calf stretch Strength: Clean and Jerk (14 minutes) Strength: find 1 rep max Technique: 8×2...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 air squats with band 10 PVC pass throughs Strength: Back Squats (every 90 seconds) Strength: 5×3 @80%, 1×10 @70% MetCon: Welded & Welded Lean: 16 minute AMRAP 25/20 calorie bike/row (alternating) 10 shoulder to overhead (95#/65#) *Add 5 reps to shoulder to overhead after each round...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds: 20 band pulls 5 inchworms Finish with: 90 second PVC front rack stretch Accessory Work: 14 minutes 5 Rounds: 8-12 strict pullup 10 bottom up kettlebell presses (each arm) 20 GHD back raises MetCon: Welded: 8 minute AMRAP 7 thrusters (95#/65#) 14 toes to bar At the...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 200 meter run 10 pushups 30 second squat hold 10 burpees MetCon: Welded & Welded Lean: 1 mile run 40 alternating dumbbell snatches (40#/25#) or 20 alternating dumbbell snatches (75#/50#) 800 meter run 30 alternating dumbbell snatches (40#/25#) or 16 alternating dumbbell snatches (75#/50#) 1 mile run 20 alternating dumbbell snatches (40#/25#) or 10 alternating dumbbell...Read More

GROUP CLASS WORKOUT Warm Up: 20 calorie machine 30 Russian kettlebell swings 15 PVC pass throughs 15 PVC good mornings 15 PVC overhead squats Strength: Snatch (every 1:15) Strength: 8×1 power snatch +  squat snatch Technique: 8×3 power snatch MetCon: Welded: Partner Workout 50 med ball slams (50#/30#) or 30 D-Ball cleans 20 overhead squats (95#/65#) 40...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 12/9 calorie machine 10 lateral lunges Welded: 2 minute PVC front rack stretch Strength: Front Squat (every 1:15)  Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 15 minute EMOM 1. 10-14 calorie bike 2. 8-12 alternating pistols 3. 8-16 push ups Adv.: hand stand...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: 3 Rounds: 15 air squats 5...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run 20 lunges 1 minute plank 15 PVC pass throughs 15 PVC good mornings 1 minute hip capsule stretch Strength: Dumbbell Front Rack Lunges 5×12 @ 50#/35# adv.: 70#/50# MetCon: Welded & Welded Lean: “Angie” 100 pull ups 100 push ups 100 air squats 100 sit ups *25 minute time...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine barbell clean and jerk progressions Strength: Clean and Jerk (every 1:00) Strength: 12×1 clean and jerk (increasing weight) *after each rep complete 3 strict pull ups/5 ring rows MetCon: Welded: “Elizabeth” 21-15-9 squat cleans (135#/95#) ring dips scaled: power clean + front squat, bar dips/or bench dips (42-30-18) *14 minute...Read More