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