GROUP CLASS WORKOUT Warm Up: 2 Rounds 8 burpees 10 walking lunges 12 sit ups 20 jumping jacks 3 Rounds (guided) 4 box jumps 4 push press 4 toes to bar MetCon: Welded: Open Workout 12.3 18 minute AMRAP 15 box jumps (24″/20″) 12 push press (115#/75#) 9 toes to bar Welded Lean: Not For...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 20 air squats 10 pushups 90 second banded ankle distraction 2 Rounds (guided) 5 snatch deadlift 5 snatch high pull 5 push press + overhead squat Strength: (every 1:30) Strength: 7×3 snatch (drop and reset) Technique: 7×5 power snatch (light to moderate weight) MetCon:...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 20 banded good mornings 10 glute bridges MetCon: Welded: Team Conditioning 10 Minutes max tire flips/D-Ball toss/carry 1 minute rest 10 Minutes max distance sled drag (135#/90#) 1 minute rest 10 Minutes max 400 meter farmer carry (53#/35#) adv.: 70#/53# Welded Lean: 30 Minute AMRAP...Read More

GROUP CLASS WORKOUT Warm Up: 5 minute AMRAP 10 calorie machine 10 air squats 10 pushups Finish with: 2 minute PVC front rack stretch 90 second banded wrist distraction MetCon Warm Up: 2 Rounds ( for speed) 3 squat cleans @50% 5 pull ups 8 calorie row MetCon: Welded & Welded Lean: Every 5 Minutes...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 30 strict pull ups (adv.: behind the neck) 40 push ups (adv.: banded) Rest 2 minutes 15 strict pull ups 20 push ups MetCon: Welded & Welded Lean: For Time: Buy In: 150 double unders 30 burpee box jump overs (24″/20″) 20 thrusters (95#/65#)...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20 meter dumbbell/kettlebell overhead carry 15 PVC good mornings 10 PVC pass throughs 8 calorie sprint Barbell Warmup (guided) Strength: (every 1:00) Strength: 12×1 clean and jerks (Adv.: rising in weight) Technique: 12×2 light to moderate weight MetCon: Welded: Partner Workout 800 meter Run (together) 12 Rounds (alternating)...Read More

GROUP CLASS WORKOUT Warm Up: 3x 30 second push up plank hold 20 single arm kettle bell press *6 minute time cap Extended Warmup: 2 Rounds 8 calorie machine 4 handstand push ups or 8 push ups 8 kettlebell snatches MetCon: Welded & Welded Lean: 14 minute AMRAP 15/10 calorie row or bike 7 handstand...Read More

GROUP CLASS WORKOUT Warm Up: 5 minute AMRAP: 10 Russian kettle bell swings 20 second piked push up 10 groiners Finish with: 60 second glute smash (each side) Skill Work: 13 minutes wall walks, handstand push ups, handstand walks Toes to Bar: find max unbroken set (adv.) MetCon: Welded: 4 Rounds 400 meter run 10 deadlifts...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 straight leg sit ups 10 air squats (2 second pause at the bottom) 3 Rounds: 10 psoas march 5 barbell squats 10 leg swings Finish with: 20 scorpions Strength: Back Squat (14 minutes) Warm Up: 5 @50% 4 @65% 2 @75% 1 @80-85% 1 @90% Strength: 1...Read More

GROUP CLASS WORKOUT Warm Up: Pose Method drills 20 leg swings (each leg) 2 Rounds: 25 banded good mornings 8 tempo squats15 Russian kettle bell swings 10 calorie machine (sprint) Finish with: 20 scorpions 3 Rounds (trainer guided): 4 deadlifts (increasing weight) 4 goblet squats MetCon: Welded & Welded Lean: 6 Rounds 5 deadliest @75-80%...Read More