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Squat Clean (12/3/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
5 Goblet Squats
15 Kettlebell Deadlifts
10 Leg Swings (each side)

Strength: Squat Clean (13 minutes)
Find 1 rep max
Intro: 7x 1 power clean + 1 front squat

MetCon:
Welded Rx (Weightlifting):
Strength Accessory
Clean Pulls
5×3 @105-120% of best Clean

Superset
4x 5-10 Glute Ham Raises
4×12 Hammer Curls

Lean:
For Time:
80/70 Calorie Row
40 Burpees
12 Minute Time Cap

Skill Work (11/30/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 Kettlebell High Pulls (Slow concentric)
8 Kettlebell Presses
30 Foot Bear Crawl

Skill Work:
3 Rounds
4 Muscle Ups/20 Straight Arm Banded Pull Downs
10 Strict Handstand Push Ups/10 Box Handstand Push Ups
7 Minute Time Cap
3 Rounds
75 Double Unders
8 Kipping Pull Ups
7 Minute Time Cap

MetCon:
Welded Rx & Lean:
For Time:
21-15-9
Front Squats (95#/65#)
Calorie Bike
2 Minute Rest
9-15-21
Hang Clean & Jerk (95#/65#)
Lateral Burpees

Strict Press (11/29/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
20 Band Pull Aparts
5 Jump Squats (increase in height each round)
5 Tempo Push Ups (3 sec. down)

Strength: Strict Press (every 1:30)
5×5 (rising)

MetCon:
Welded Rx:
5 Rounds
10 Box Jumps (24”/20”)
15 Kettlebell Swings (53#/35#)
Welded Athlete: 30”/24” and 70#/53#

Lean:
38 Minute AMRAP
5 Rounds
10 Push Ups
20 AbMat Sit Ups
5 Rounds
20/15 Calorie Row or Ski
20 Walking Lunges

Back Squat (11/28/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
8 Goblet Squats (5 sec. pause bottom of last rep)
10 Leg Swings (each side)
5 Single Leg Kettlebell Romanian Deadlift (each side)

Strength: Back Squat (every 1:45)
3×4 @75%
2×3 @80%
1×2@85%

MetCon:
Welded Rx & Lean:
18 Minute AMRAP
10 Power Cleans (175#/120#)
20 Calorie Row
100 Double Unders
20 Calorie Bike

Accessory Work (11/27/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Push Ups
10 Archer Rows
20/15 Calorie Machine

Accessory Work (15 minutes)
5 Rounds
8 Single Arm Tempo Dumbbell/Kettlebell Press (20X2)
20 Banded Good Morning/5 Weighted Good Morning
1 Minute Weighted Plank

MetCon:
Welded Rx:
2 Rounds
20 Thrusters (115#/75#)
20 Bar Facing Burpees
8 Minute Time Cap

Lean:
NOT For Time:
3K Row
1 Minute Rest
50 Tempo Air Squats (20X0)
1 Minute Rest
2K Row
50 Air Squats (20X0)
1 Minute Rest
1K Row
1 Minute Rest
50 Air Squats (20X0)
40 Minute Time Cap

Snatch (11/26/18)

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GROUP CLASS WORKOUT

Warm Up:
15 Burpees
30 Air Squats
3 Rounds
20 Kettlebell Deadlifts
5 Single Arm Push Press (5 sec. Pause Overhead)

Strength: Snatch (every 1:00)
10×1 Snatch DL + 1 Tempo Below Knee Hang Squat Snatch (333X)

MetCon:
Welded Rx:
10 Minute AMRAP
2 Rounds of “DT”
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
2 Rounds
8 Alternating Pistols/16 Air Squats
8 Toes to Bar

Lean:
10 Minute AMRAP
2 Rounds of “DT”
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
2 Rounds
14 Walking Lunges
14 Push Ups

Happy Thanksgiving from Your DE Family

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With Thanksgiving only days away we wanted to share our gratitude to all of our members by saying thank you for supporting our dream; Double Edge wouldn’t be where it is at if it wasn’t for you!

As a reminder we will be closed starting on Wednesday 11/20 at 1pm and continuing through Friday 11/22 with classes resuming on Saturday as normal at both locations. We hope that everyone has a wonderful Thanksgiving full of food, fun and family!