Group Class Workout   Warm Up: 2Rds: 12/9 Cals, 12 Pushups, 12 V-ups Finish with: 15 PVC PT, GM 20 arm circles Push Press Progression   Strength: Push Press 5×4 Every 90 seconds. First three sets across and last two sets rising.   Metcon:   Welded  “Nasty Girls” 3 Rounds 50 Air Squats 7 Muscle...Read More

Group Class Workout   Warm Up: 30/25 Cal Machine, 20 pushups, 20 arm circles, 15 DB Thrusters, 10 lunges each leg Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM   Strength: Push Press 5×5 Increase in weight (Every 90 seconds) Start at 65%   Metcon:   Welded 4 Minutes to Complete:   ...Read More

By: Savina Brown A huge obstacle I have been struggling with as of late is trying to find my motivation. Where it went, I would like to pretend I don’t know, but I was the sole witness to watching it slip away. As summer came around and I began my hardest semester of school yet,...Read More

Group Class Workout:   Warm Up: Trainer Choice     Accessory: 14 minute time cap 4×10 dumbbell strict press (heavy) 100 band pull aparts 100 band face pulls     MetCon: Welded: For Time: 30 pull-ups 60 deadlifts (115#/75#) 120 double unders *10 minute time cap   Welded Lean: 3 Rounds: 20 deadlifts (95#/65#) 15...Read More

Group Class Workout Warm Up:  2 minutes on a machine Coach Dynamic Warm Up 5-7 minutes Finish with: 1 minute banded overhead distraction, 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings   Strength: Welded: 2×10, 2×8, 2×6, 2×4 bench press, increase weight (every 2 minutes) Welded Lean:  No strength   MetCon: Welded: 3...Read More

For people who are new to Welded and are trying it for the first time, i have found a recurring question with most.  Where is the Cardio?  For most people who are not use to High Intensity Interval Training they find Welded workouts to be too short in duration.  They are use to workouts that...Read More

GROUP CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 30 Dips (Weighted/No Weight) Rings/Matador 100 Banded Tricep Extensions 50 Weighted Sit Ups (MedBall or DB) 40 Russian Twists Each Side w/ Weight   Metcon: Dynamic Partner ʺCindyʺ 20 Minute AMRAP 5 Banded Pullups/Ringrows 10 Push Ups 15...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run   Strength: 14 Power Cleans (Every 40 Seconds) Dynamic: Heavy Foundational: 2 Cleans   Metcon: Dynamic 18 Min Time Cap 2 Rounds 800 Meter Run 10 Front Squats @115/95 15 Burpees   Foundational 2 Rounds...Read More

The time has come to let the rubber hit the road with the first Lurong Challenge workout.  Whether you are part of the challenge or not we will all be participating in the workout because it is the WOD of the day!  There are a few things that we will need you to be prepared...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups   Strength: Dyn: 50 Push Ups (Advanced-Banded) Found: 40 Pushups Dyn: 100 Tricep Extensions Found: 80 Tricep Extensions Dyn: 30 DB Lunges Each leg(Adv OH DB) Found: 20 DB Lunges...Read More