GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds: 5 inchworms 20 band pulls 10 PVC pass throughs Accessory Work: 400 meter kettlebell overhead walk (200 meters each arm) 400 meter kettlebell farmer carry (200 meters each arm) 2 minute front leaning rest MetCon: Welded & Welded Lean: 4 Rounds 12 alternating dumbbell snatch (50#/35#)...Read More

GROUP CLASS WORKOUT Warm Up: 3 laps 20 lunges 20 PVC pass throughs 10 yoga push ups 2 minute squat hold MetCon: “Faith” 5 Rounds 400 meter run 40 air squats 20 pull ups 20 push ups adv.: weight vest, strict handstand push ups *40 minute time cap Cool Down: 3 minute bike 2 minute seated straddle...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 10 single arm kettlebell swings (each arm) 10 kip swings 10 tempo push ups Finish with: 100 singles or 50 double unders Skill Work: Double Unders & Muscle Ups (14 minutes) 5×15 double unders adv.: 5×50 Muscle Up Progression 5×6 strict ring dips 8×2 reps from...Read More

GROUP CLASS WORKOUT Warm Up: 50 jumping jacks 10 burpees 20 PVC pass throughs 20 wide stance good mornings 2 Rounds: 10 kettlebell high pulls 10 kettlebell press (each arm) Strength: Sumo Deadlift (every 1:30) 5×3 (lower and reset) rising MetCon: Welded: 3 Rounds 10 push press (95#/65#) 15 lateral burpees adv.: 155#/105# + 2...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 30 air squats 3 Rounds: 3 second stretch lunge hold 3 second hamstring hold (each leg) Strength: Front Squat (14 minutes) Strength: 1 rep max Technique: 5×3 moderate weight Warm Up: 1×10 empty barbell 1×5 @40% 1×4 @50% 1×3 @60% 1×2 @70-75% 1 rep...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 banded face pulls (rig) 10 push ups (slow descent) Finish with: 20 scorpions Extended Warm Up: 3 Rounds 4 sumo deadlift high pull 4 lateral burpees 10 calorie row MetCon: Welded & Welded Lean: 17 Minute AMRAP 10 sumo deadlift high pull (95#/65#) 10 lateral burpees 200 meter run *200...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 5 scapular pull ups 10 air squats 30 double unders/singles Extended Warm Up: 3 Rounds: 5 pull ups 5 wall balls 10 double unders/singles MetCon: Welded: 3 Rounds 18 pull ups 36 wall balls (20#/14#) 72 double unders *16 minute time cap Cool Down: 2 minute banded overhead...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 walking lunges 10 kettlebell press (slow descent) 3 Rounds: 10 PVC overhead squats 10 PVC pass throughs Strength: Snatch (25 minutes) Warm Up: barbell progression Welded & Welded Lean: snatch work MetCon: Warm Up: 2 Rounds 10 calorie sprint bike 1 minute rest Welded & Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 90 second pigeon stretch 1 minute banded ankle distraction Strength: Back Squat (every 1:20) Strength: 5×3 @75-80% Technique: 5×5 moderate weight Welded Lean: no strength Warm Up: 1×10 back squats (empty barbell) 1×3 @40% 1x 3 @50% 1x 3 @60% 1×1 starting weight MetCon: Welded: 30 overhead...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: 30/24 calorie machine 20 tempo squats...Read More