We are almost a week in with our brand new programming Welded Lean and we want to know what you think! We will be constantly tweaking and evolving this program just like we did with our Welded program and your feedback will help us make it even better!
Whether you want to just let us know that you like it or you have any constructive feedback please email us at [email protected] . We look forward from hearing from you and we hope that you are enjoying another option to an already successful program.
GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
Advanced: 6×3 OH Squat (Every 1:20)
Dynamic: 6×3 Front Squat
Lean: 6×4 Front Rack Lunges
Wod:
Welded
18 Min AMRAP
50 AbMat SItups
40 Box Jumps 24/20
30 Wall Balls 20/14
20 Cals Alt.
10 Deadlifts 225/155
Welded Lean
18 Min AMRAP
30 AbMat Situps
30 Box Jumps 24/20
30 Wall Balls 20/14
30 Cals Alt.
30 KB High Pulls 53/35
Mobility:
Pre – Banded Hip Extension (pg. 329)
Post – 5 min cool down on bike
ENDURANCE CLASS WORKOUT
Metcon:
3 Rounds
1000m Row
100 Double Unders
1 Mile Run.
45min Time Cap
SKILLS CLASS
GHD Sit Ups
Pistols
Skills challenge
MOBILITY CLASS
Low back and Hip function
LADIES NIGHT
Warm-Up:
1 min Plank, 1 lap, 20 sit-ups, 1 lap, 15 burpees, 1 lap, 10 push-ups
SKILL OF THE MONTH: PULL-UPS
9 Min EMOM
Seated Banded Lat Pull Downs
Hollow Rocks
Strict Pull-Ups
WOD:
8 Min AMRAP
10 Deadlifts
15 Box Jumps
2 Min Rest
“Annie”
10min Time Cap
50-40-30-20-10
Double Unders
Sit-Ups