Today we will be introducing our brand new programming “Welded Lean”. Welded Lean is something that has been in the works for awhile now and we are excited to see what the response will be after a week of programming! The question you may be asking yourself now is what programming should I do? Well simply put, do both!
The principal is still the same with both programs which is “constantly varied functional movements that are executed at a high intensity”, the intensity will just be found in different ways. In the traditional Welded programming the intensity will be found more on the weight, while the Welded Lean will find its intensity in more volume with slightly different movements.
Both programs will yield similar results which will be lower body fat and leaner, stronger muscles. The difference is really in your preference! We would suggest that everyone tries out the Welded Lean programming at least once during the week to see how it is! You may find that you enjoy the long burn of a higher volume WOD or you may want to stick with the more traditional Welded, either way you are guaranteed to see and feel results!
We hope that everyone enjoys the extra effort and time that we have put into creating this unique one of a kind programming and we encourage you to give us feedback to help us continue to grow Welded Lean. If you have any questions about Welded Lean or want to give us some constructive feedback please contact [email protected] or [email protected].
GROUP CLASS WORKOUT
Warm Up:
3 lap run , 20 air squats, 15 burpees, 10 lunges each leg. 15 PVC pass throughs
Strength:
Advanced: 12 Clean and Jerks (Full) Dynamic: 12 Power Clean and Jerks Scaled: 3 Power Cleans
Lean: 8×6 DL @50% Every minute
WOD:
Welded
7 Min AMRAP
Buy in: 30 cal bike
5 Power Clean 135/95
25 DU
Rest 2 Min
7 Min AMRAP
Buy in: 30 cal row
5 Front Squat 135/95
10 Pullup
Welded Lean
16 Min AMRAP
Buy in: 60 Cal Choice
10 Front Rack Lunges 95/65
40 V-Ups
10 Front Rack Lunges 95/65
40 DU
Mobility:
Pre – Banded OH Distraction
Post – Quad Smash on Roller
OLYMPIC LIFTING CLASS
Strength:
Find 1RM Split Jerk From Rack
Touch And Go Power Cleans
Accessory:
“LEO”
COMPETITORS CLASS WORKOUT