GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: (15 minutes) Super Set 4 x 8 weighted lunges (heavy) 4 x 30 band pull aparts 4 x 1 minute plank hold  MetCon: Welded: Every 4 Minutes for 4 Rounds 10 pull ups 15 push ups 20 kettle bell swings (53#/35#) 40 double unders/60 singles Adv: chest...Read More

By: Kris Thompson stand·ard ˈstandərd/ noun 1. 
a level of quality or attainment 2. 
an idea or thing used as a measure, norm, or model in comparative evaluations. When I asked your Double Edge coaches why it’s important for our members to perform movements to their respective standard this is what they all said: “If...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine Dynamic Coach Warm Up Finish with: 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Strict Press (every 1:20) Welded: 5×4 (choose weight) Welded Lean: no strength MetCon: Welded: 15 minute AMRAP 50 wall balls (20#/14#, 10′,9′) 40 calorie row 30 box jumps 20 power cleans...Read More

Group Class Workout Warm Up: 3 laps 1 minute plank 2 rounds: 20 Russian kettle bell swings 12 single arm kettle bell high pulls 10 pushups Finish with: 20 scorpions 20 leg swings 15 PVC pass throughs 15 PVC good mornings Clean progression Strength: (every 1:15) Welded: 9 x 1 power clean + 1  clean (touch and...Read More

By: Alvie Hafen Oh December! It’s the most wonderful time of the year! At least that’s what they say. The spirit of Christmas has been lost; the love, the giving, the holiday cheer has been replaced with Black Friday shopping, staring at your iPhone, and a “get as much as you can” mentality. Malls and...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 second work/30 second rest @ 80-85% intensity 2 rounds: 15 heavy goblet squats 15 V-ups 20 banded good mornings Finish with: 1 minute banded hip capsule 15 PVC pass throughs Strength: Back Squat (every 1:25) Welded: 8×1 @ 90% (HEAVY) Welded Lean: 8×4 @ moderate weight MetCon: Welded: Partner WOD...Read More

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! GROUP CLASS WORKOUT Warm Up: 3 rounds: 10 calorie machine 20 band pulls 10 pushups 10 single arm kettle bell lunges (each side) Finish with: 1 minute banded overhead distraction 15...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: Superset (5 Rounds) max reps seated barbell press (no more than 30), alternate between front and back 15 kettlebell high pulls MetCon: Welded AND Welded Lean: 20 minute EMOM odd minutes: 10 burpees even minutes: 15 AbMat sit ups Adv: 12 burpees & 20 AbMat sit ups Mobility:...Read More

Warm Up: 3 Rounds: 40 seconds work/20 seconds rest on a machine at 80% effort Then: 2 Rounds: 20 Russian KB swings, 25 band pull aparts, 30 toe touches Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings Strength: Sumo Deadlift (every 1:20)  Welded: 5×6 @ 65-75% Welded Lean: No strength MetCon: Welded: 10 minute AMRAP...Read More

By: Trent Soares It’s Christmas time and the season for giving. Especially if you are trying to “snatch” the attention of that fox in class, or maybe just trying to make amends with that coach that you’re always a “jerk” to. Get it? Here are the top ten gifts to buy a Weldedter: Any Double Edge...Read More