GROUP CLASS WORKOUT Warm Up: 30 med ball cleans 90 second pigeon stretch Barbell Warmup Strength: Power Clean (every 1:15) Strength: 8 x 1 power clean + 1 hang power clean (heavy) Technique: 8 x 4 power clean MetCon: Welded: 3 Rounds 15 deadlifts (135#/95#) 30 calorie row Adv.: 185#/125# Welded Lean: 40-30-20-10 calorie bike med...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Finish with: 10 groiners 20 leg swings 20 scorpions Skill Work: 12 minutes Pose Method Drills MetCon: Welded & Welded Lean: For movement quality: 4 Rounds 5 back squats @70% 800 meter run (1K row if needed) 3-4 minute rest scaled: deadlifts (moderate weight) *Each round is meant to...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice snatch PVC progression Then: barbell warmup 2 rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: (15 minutes) Strength:  find 1 rep max snatch Intermediate: snatch or power snatch 8×2 (drop and reset) Technique: snatch deadlift 8×3 MetCon: Welded: 30 box jump overs (24″/20″) 15 clean...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.4 13 minute AMRAP 55 deadlifts (225#/155) 55 wall-ball shots (20#/14#, 10’/9′) 55 calorie row 55 handstand push-ups scaled: (135#/95#, 9′ both) Welded Lean: 15 minute AMRAP 10 wall balls (20#/14#) 10 box jumps (24″/20″) 10 calorie machineRead More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 20 leg swings 10 groiners 15 PVC pass throughs MetCon: Welded & Welded Lean: 4 Rounds 2 minute row 2 minute air squats 2 minute bike 2 minute burpees 2 minute rest Shoot for: row: 500 meters/425 meters air Squats: 40 reps bike: 30/20 calories burpees: 15...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute overhead banded distraction 3 Rounds: 10 calorie machine 20 band pulls 15 med ball slams Finish: 15 PVC pass throughs 20 arm circles Strength: Bench Press (every 2:00) 6×5 choose weight MetCon: Welded & Welded Lean: 14 minute AMRAP 20/15 calorie machine 10 single arm Russian kettle bell swings...Read More

GROUP CLASS WORKOUT Warm Up: 40 med ball cleans 10 wide stance inchworms 1 minute plank 10 groiners Finish with: 20 scorpions 15 PVC pass throughs Strength: Deadlift (every 1:30) Welded: 5×4 choose weight Welded Lean: no strength MetCon: Welded: 5 Rounds 5 deadlifts (95#/65#) 5 hang power clean (95#/65#) 5 shoulder to overhead (95#/65#)...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second pigeon stretch 15 goblet squats 10 single arm kettle bell  front rack lunges 20 hollow rocks Finish with: 20 leg swings 15 PVC pass throughs 15 PVC good mornings Strength: Back Squat (every 1:20) Strength: 6×3 @80% Technique: 6×5 @a moderate weight MetCon: Welded: 12-9-6-3 snatches...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.3 Prior to 8:00, complete: 3 Rounds 6 chest to bar pull ups 6 squat snatches (95#/65#) 3 Rounds 7 chest to bar pull ups 5 squat snatches (135#/95#) Prior to 12:00, complete: 3 Rounds 8 chest to bar pull ups 4 squat snatches (185#/135#) Prior to 16:00,...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second banded front rack 30 band pulls 5 inchworms 25 banded good mornings 20 air squats Finish with: 20 leg swings 20 scorpions Strength: Front Squat (every 1:20) Welded: 5×2 @80% Welded Lean: no strength MetCon: Welded: 9 minute AMRAP 10 hang cleans (135#/95#) 15 air squats 20...Read More