GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 4 Rounds (rotate every 1:30) 1. ring muscle ups/pull ups 2. handstand walk/shoulder taps on wall 3. double unders MetCon: Welded: 28 power snatches (75#/55#) 28 overhead squats (75#/55#) Cash Out: 400 meter run (adv.: 5 rope climbs) scaled: power clean/front squat *10 minute time cap Welded Lean: 14...Read More
By: Jacob Wellock This goes without saying, but we will say it anyway. If you want to get stronger you have to lift more weights and you have to lift heavier weights. You might be asking yourself, isn’t that the same thing? No it’s not. You must lift barbells, dumbbells, kettlebells, sandbags, your body, and...Read More
You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 30/25 calorie machine 25...Read More
By: Leo Fontana What is the mission of each Double Edge Coach everyday? When you leave your house or office to come to the gym, you usually have two different mindsets, one is the “oh man I can’t wait to come in and crush this wod”, or the “oh man this work out is going...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds 5 tempo barbell front squats 5 inch worms 5 jump squats hip and front rack mobilization Strength: Front Squat (every 1:30) Welded: 4×4 @70% Welded Lean: no strength MetCon: Welded: 5 Rounds 12 power cleans (135#/95#) 14 toes to bar 16 burpee box jumps (24″/20″) adv.: 55#/40# dumbbell...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 10 lateral steps in band 10 air squats in band Strength: Deadlift (every 1:30) 5×4 (choose weight) MetCon: Welded: 3 Rounds 15 shoulder to overhead (115#/75#) 30 calorie row *14 minute time cap Welded Lean: Buy In: 2 minute plank 50 dumbbell push press...Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 10 power cleans (135#/95#) 15 lateral burpees 3 Rounds 30/20 calorie machine 15 toes to bar Cash Out: 20 front squats (135#/95#)Read More
This week’s Featured Athlete was chosen by Coach Tammy! Yay Tessa, keep crushing it! 💪🏻 “My DECF Monday goes to Tessa R., Tessa has been working hard in class and working even harder on her nutrition through Double Edge Nutrition. She comes to class with a positive attitude and is eager to improve. She’s a fighter!...Read More
GROUP CLASS WORKOUT Warm Up: 2 minute machine Hip Distraction, Internal Shoulder Rotation 2 Rounds 40 second push up plank hold 50 ft. overhead carry 10 jump squats MetCon: Welded: For Time: 21-21-21-21 wall balls (20#/14#) 15-12-9-6 hang power snatch (95#/65#) *14 minute time cap Welded Lean: For Time: 50 Russian twists (20#/15#, each side)...Read More
