GROUP CLASS WORKOUT Warm Up: Pose Method Drills 3 Rounds: 200 meter run 10 lunges 10 sit ups MetCon: Welded and Welded Lean: 6 Rounds 400 meter run 20 V-Ups 20 lunges adv.:  dumbbell front rack lunges (35#/20#) Cool Down: 3 minute bike 2 minute quad smashRead More

GROUP CLASS WORKOUT Warm Up: 6 minute AMRAP 8 calorie machine 8 alternating dumbbell snatches or 4 burpees Then: pistol and dumbbell technique and practice (5 minutes) MetCon: Welded: 30-20-10 alternating pistols alternating dumbbell snatches (60#/40#) scaled: pistols to a box or with TRX band Welded Lean: For Time: 100 calorie row 50 burpees 70...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: 3 Rounds: 10 push ups 10...Read More

GROUP CLASS WORKOUT Warm Up: 2 minutes on a machine 15 PVC pass throughs 15 PVC good mornings 2 minute PVC front rack stretch PVC push press progression Strength: Push Press (every 1:20) Welded: 5×4 (choose weight) Welded Lean: no strength MetCon: Welded: 2 Rounds 800 meter run 30 kettlebell swings (53#/35#) Extended Warm Up: 2...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 banded good mornings 10 scap pull ups Strength: Deadlift (14 minutes) Strength: find 1 rep max Technique: 5×4 moderate weight MetCon: Welded & Welded Lean: 13 minute AMRAP 9 power snatches (95#/65#) 9 overhead squats 9 lateral burpees scaled: power clean and front squats Extended Warm Up: 2 Rounds:...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds: 15 banded good mornings 8 scap pull ups 8 push ups Extended Warm Up: work up to deadlift weight 10 @light weight 5 @50% 4 @65% 2 @70% 2 @75% MetCon: Welded & Welded Lean: 6 Rounds 4 deadlifts @75-80% 10 bar facing burpees 20/15...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter jog 3 Rounds: 5 burpees 10 air squats Finish with: 2 minute banded hip distraction MetCon: Welded: 3 Rounds 75 double unders 40 wall balls (20#/14#) scaled: 100 singles Extended Warm Up: 3 Rounds: 10 wall balls 20 double unders Welded Lean: Choose one: 300/250 calorie bike or...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 arm circles 10 pushups Finish with: 2 minute PVC front rack stretch 1 minute pigeon stretch Strength: Thruster (every 1:30) Strength:  5×3 (heavy) Technique: 5×6 moderate weight MetCon: Welded & Welded Lean: 18 minute AMRAP 15 snatches (95#/65#) 400 meter run 15 snatches (115#/75#) 400 meter run...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 Rounds: 10 air squats 8 pushups 8 kettlebell swings 8 calorie machine Finish with: 15 PVC pass throughs 15 PVC good mornings 20 leg swings MetCon: Welded & Welded Lean: 10 minute EMOM 1. 10-15 air squats 2. 8-12 push ups 10 minute EMOM 1. 10-15 kettlebell...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter jog 1 minute pigeon 2 Rounds: 20 banded good mornings 10 scap pull ups 15 PVC pass throughs 20 scorpions Extended Warm Up (Welded) 3 Rounds: 3 kettlebell snatches (each arm) 4 pull ups MetCon: Welded: 11 minute AMRAP 10 hang kettlebell snatches (53#/35#, each arm) 10 pull...Read More