GROUP CLASS WORKOUT Warm Up: 2 minute machine 1 minute banded hamstring distraction 2 Rounds: 20 Russian kettle bell swings 15 air squats 10 pushups Finish with: 20 legs swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: (every 1:20) Welded & Welded Lean: deadlift 5×4 @65-70% MetCon: Welded: For Time: 150 double...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 12/10 calorie machine 25 band pulls 10 PVC overhead squats 10 PVC pass throughs Then: 20 scorpions PVC Snatch Progression 2 Rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: 15 minutes Strength: snatch practice Technique: power snatch 10×3 (drop and reset) Welded Lean: no strength...Read More

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! You’re not going to want to miss class today as it’s a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 5×10 single arm row (heavy) 5×1 minute plank MetCon: Welded: Lurong WOD #3: New Year Test 2.0 7 minute AMRAP 5 front squats (155#/105#) 7 bar facing burpees Welded Lean: 13 minute AMRAP 12 deadlifts (95#/65#) 10 dumbbell push press (30#/20#) 18/14 calorie bikeRead More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 minute squat hold 20 leg swings each 2 Rounds: 10 goblet squats 10 lunges 10 pushups Finish with: 15 PVC pass throughs 15 PVC good mornings Strength: Welded: front squat 5×2 @ 85% (every 1:30) Lean: no strength MetCon: Welded: 4 x 4 minute AMRAP 10 Pushups...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 18/14 calorie machine 10 single arm kettle bell press with a 60′ overhead walk (each side) 20 hollow rocks Finish with: 20 scorpions 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Push Press 6×4 rising (every 1:30) MetCon: Welded: 21-18-15-12-9-6-3 calorie bike 7-7-7-7-7-7-7 toes...Read More

GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch (each side) 2 Rounds: 12 calorie machine 10 goblet squats (heavy) 8 groiners Finish with: 20 scorpions 20 leg swings 15 PVC pass throughs 15 PVC good mornings Strength: Welded: back squat 6×2 @85% (every 1:25) Welded Lean: no strength MetCon: Welded: 20 calorie row 10 snatches...Read More

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! GROUP CLASS WORKOUT Warm Up: 2 minute machine 40 band pulls 20 scorpions 2 Rounds: 15 Russian kettlebell swings 10 pushups 10 PVC pass throughs PVC Progression: 5 deadlifts 5 hang...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 50 double unders/singles 2 Rounds: 15 airsquats 10 lunges 5 strict pull ups/10 ring rows Accessory Work: 10 minutes 4 x 10 seated dumbbell strict press (heavy) 100 banded tricep extensions MetCon: Welded: Lurong Workout #2: Karen Meets Annie 50-40-30-20-10 wall balls (20#/14#, 10’/9′) double unders wall...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP: 10 calorie machine 10 leg swings 10 PVC overhead squats 10 kettlebell swings Finish with: 20 scorpions 15 PVC good mornings Skills: 14 minutes Rowing & Double Unders MetCon: Welded: 15 minute EMOM 3 Power Cleans 115/75 3 Front Squats 115/75 3 Lateral Burpees Adv: 135/95 *Add...Read More