When Welded was developed back in 2000 it was meant to be a program to help develop and enhance any one persons ability to perform a given task.  Welded’s constant variability  in programming and training is what helps the average person develop broad strength and conditioning that are usually lacking in more specialized fitness programs.  It...Read More

GROUP CLASS WORKOUT   Warm Up: 20 Medball slams, 20 hollow rocks, 20 scorpions 3 lap run, 20 PVC PT, 20 air squats   Strength: 20 Strict Pull Ups Over Hand/ 20 Under Hand 5×10 Seated (Ground) DB Press 5×10 Push Ups(15 Minute Time Cap)   Metcon: Dynamic 20 Min Partner WOD Partner A. 200...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 1 minute plank 3 Rounds 12 jump switch lunges, 10 V-ups, 7 burpees   Strength: Find 2 Rep MAX Front Squat 14 Minutes   Metcon: Welded 16 Min EMOM 1. 3 Power Cleans 185/125 + 3 Lateral Burpees 2. 7 C2B Pullups/10 Pullups   Welded Lean...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 PVC PT 7 rounds 35/15 Double Under Practice   Skills: Rope Climbs, Wall Walks/HPSU, MU/C2B/Pullup 18 Minutes   Metcon: Welded & Welded Lean 9 Rounds 30/20 on machine for cals 2 min break 9 Rounds 30/20 on machine for cals   Mobility: Pre – Banded...Read More

GROUP CLASS WORKOUT   Warm Up: 200m run 3 Rounds 12 pushups, 15 air squats, 15 PVC PT   Strength: 30 Reverse Grip Pull Ups Super Set: 4×10 DB Strict Press 4×8 Strict Toes to Bar or 14 V-Ups     Metcon: Welded Partners Barbell Madness 60 DL @95/65 50 Thrusters @95/65 40 Hang Cleans...Read More

GROUP CLASS WORKOUT   Warm Up: 60 DU (90 singles), 20 scorpions, 60 DU (90 singles) 20 PVC PT, 10 burpees, 25 situps   Strength: Push Press 6×3 Increase in weight Every 1:25   Metcon: Welded   5 Rounds 4 Clean and Jerks 135/95 8 Burpee Pullups 12 Air Squats   Cash Out: 75 Double...Read More

GROUP CLASS WORKOUT   Warm Up: Trainers choice   Strength: 12 min EMOM Welded: 1 front squat @ 80% + 2-5 strict pull ups or ringrows Welded Lean: 4 front squats @ 50% + 4 Burpees   Metcon: Welded 30 Box jumps 24/20 15 Power Cleans 135/95 15 T2B 15 Burpees   Welded Lean 30...Read More

GROUP CLASS WORKOUT   Warm Up: 3 laps, 1 min plank, 15 goblet squats, 15 V-ups 15 PVC GM, 20 leg swings, 15 burpees   Strength: 9 Rounds Squat Clean + Front Squat + Jerk Lean: Power Clean + 2 Hang Cleans   Metcon:   Welded 14 Min AMRAP 50 DU 25 Wall Balls 20/14...Read More

GROUP CLASS WORKOUT   Warm Up:  Trainer Choice   Strength: Push Press 5×4 Increase in weight Every 1:30     Metcon: Welded & Welded Lean 3 Rounds 500m Row 400m Run 50 DU   25 Min Time Cap Advanced: 4 Rounds   Mobility Of the Day: Suprapatella Smash and Floss (pg. 327) Improves: Knee Pain/Knee...Read More

By Jacob Wellock There is no secret that everyone goes through a daily stress, whether it is your job, kids, social environment, whatever it may be the majority of people are under some kind of stress. A great way to reduce that stress is to go to the gym. How can you utilize that work...Read More