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 check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 Rounds: 20 band pulls...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 calorie machine 12 kettlebell high pulls (each arm) 14 sit ups Finish with: 20 scorpions 15 PVC pass throughs 15 PVC good mornings Clean PVC Progression 2 Rounds: 5 deadlifts 5 hang power cleans Strength: Power Clean + Hang Power Clean (every 1:15) Welded: 8×1 set Welded...Read More

GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch (each side) 1 minute goblet squat hold 2 Rounds: 10 kettle bell swings 10 goblet squats 25 band pulls 10 PVC pass throughs Strength: Front Squat (every 1:30) Strength: 5×3 @ 80% Technique: 5×6 @ a moderate weight MetCon: Welded: 3 Rounds 10 toes to bar 10...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 minute squat hold 2 Rounds: 15 air squats 10 lunges 5 strict pull ups/10 ring rows Accessory Work: 12 minutes 4×14 weighted walking lunges 4×14 death march MetCon: Welded: Lurong Benchmark 10 minute AMRAP 15 snatches 20 deadlifts 25 box jump overs 20 hand release push ups...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 PVC overhead squats 10 PVC pass throughs 10 pushups Snatch PVC Progression 2 Rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: 14 minutes Welded: 8×2 snatch (drop and reset) or 8×3 power snatch (drop and reset) Welded Lean: no strength MetCon: Welded: Partner WOD 10...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 10 calorie machine 8 single arm kettle bell press 15 air squats Finish with: 20 leg swings 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Strict Press (every 1:15) Welded & Welded Lean: 6×3 (choose weight) MetCon: Welded: buy in: 500 meter row 50...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 1 minute goblet squat hold 3 Rounds: 8 groiners 10 push ups 12 lunges Finish with: 20 leg swings (each leg) 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Front Squat (every 1:25) Welded: 6×4 75% Welded Lean: no strength MetCon: Welded: 4 Rounds 15 wall balls (20#/14#,...Read More

GROUP CLASS WORKOUT Warm Up: 60 second banded front rack (each arm) 2 Rounds: 10 kettle bell swings 10 goblet squats 25 band pullups 10 PVC pass throughs PVC Progression 2 Rounds: 5 deadlifts 5 hang power cleans Strength: Power Clean (14 minutes) Strength: find 1 rep max Technique: 12×3 moderate weight MetCon: Welded: 5 minute AMRAP...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 minute squat hold 2 Rounds: 15 air squats 10 lunges 5 strict pull ups/10 ring rows Accessory Work: 14 minutes 50 weighted sit ups 4×8 single leg kettle bell deadlifts (each leg) 30 tempo goblet squats (slow on the way down, fast on the way up)...Read More

GROUP CLASS WORKOUT Warm Up: 50 banded good mornings 2 rounds: 10 kettle bell deadlifts 8 Russian kettle bell swings 6 goblet squats Finish with: 10 groiners 20 scorpions 15 PVC pass throughs Strength: Deadlift (every 1:40) Welded: 6×3 rising Welded Lean: no strength MetCon: Welded: 21-15-9 deadlift (165#/115#) pull ups calorie bike Welded Lean: 45...Read More