GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: Strength Endurance WOD 5 Rounds 6 front squats @70% of 1 rep max 18 kettlebell snatches (44#/26#) 400 meter run 3 minute rest after each round scaled: dumbbell snatchesRead More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Deadlift (every 1:30) 5×5 (choose weight) MetCon: Welded: 24 minute EMOM Minute 1: 40 double unders Minute 2: 10/8 calorie Bike Minute 3: 10 burpees Welded Lean: 2 Rounds 750 meter row 100 double unders/singles 30 med. ball thrusters (20#/16#)Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: (every 1:15) Strength: clean and jerk 12×1 (rising) Technique: power clean 12×3 (moderate weight) MetCon: Welded: 3 Rounds 10 clean and jerks (115#/75#, 135#/95#, 165#/115#) 40 wall balls (20#/14#) *14 minute time cap Welded Lean: 100/80 calorie ski 100 sit ups 100/80 calorie row 100 push ups 100/80...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Back Squat (every 1:15) Strength: 7×2 @80% Technique: 7×4 @moderate weight MetCon: Welded: 13 minute AMRAP 12 toes to bar 11 bar facing burpees 10 power snatches (95#/65#) scaled: toes to ring/knee raises, power cleans Welded Lean: 20 minute AMRAP 20 calorie machine 15 goblet squats (35#/26#) 10 burpeesRead More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Skill Work: 5 minutes max handstand push ups (singles or sets of 3-6) 5 minutes kipping/butterfly pullups (3-5 sets of 4-8 reps), adv.: bar muscle ups technique work: banded strict pull ups (5×10-15) MetCon: Welded: 12 minute AMRAP 8 deadlifts (185#/125#) 50 double unders 8 bar facing burpees scaled: 50 single...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: (every 1:45) Bench Press 8×4 (choose weight) MetCon: Welded: 3 Rounds 200 meter run 21 box jumps (24″/20″) 15 pull ups 9 hang power cleans (115#/85#) adv.: 155#/105# Welded Lean: 40 minute AMRAP 400 meter med. ball run (20#/15#) 20 med. ball slams (20#/15#) 10 single arm kettle...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: (every 2:00) Back Squat 4×6 @70-75% MetCon: Welded: 3 Rounds 5 power snatches (95#/65#) 7 push ups 9 calorie bike 3 Rounds 5 overhead squats (95#/65#) 7 push ups 9 calorie bike scaled: power cleans, front squat adv.: 135#/95# *10 minute time cap Welded Lean: 8 Rounds 6 deadlift...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Deadlift (every 2:00) Welded: 5×4 (Rising) Welded Lean: No Strength MetCon: Welded: 15-12-9 shoulder to overhead (115#/75#) toes to bar 2 minute rest 12-9-6 shoulder to overhead (135#/95#) toes to bar scaled: 95#/65#, 115#/75#, toes to ring/knee raises *13 minute time cap Welded Lean: 1 mile run 2K row...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Finish with: 90 second pigeon 20 scorpions 20 leg swings Strength: (every 1:20) Strength: Snatch 8×3 Technique: Power Snatch 8×3 MetCon: Welded & Welded Lean: 3 Rounds 30 wall balls (20#/14#) 30/24 calorie row 30 kettle bell swings (53#/35#) scaled: Russian kettle bell swings *18 minute time capRead More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 5×10 kettle bell row 5×10-15 strict pull ups (banded) Adv.: 5-8 strict pull ups MetCon: Welded: 4 Rounds 10 squat cleans (95#/65#) 10 shoulder to overhead (95#/65#) 50 double unders scaled: 50 singles Welded Lean: For Time: 1K row 50 push ups 100 air squatsRead More