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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 30 minute AMRAP 1 mile run or 2K row 3 Rounds 50 kettlebell swings 25 goblet squats 3 Rounds 20 burpees 40 AbMat sit ups WEIGHTLIFTING (10:30AM Midtown) Warm Up: Coaches Choice Lifts: Clean and Jerk 6×2 (Rising) Clean Pulls 5×3 @110% of best Clean Split Jerk Press 4×8
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This week’s Featured Athlete was chosen by Coach Wes! Keep up the amazing work Bobee-Kay! “My #DEMemberMonday goes out to Bobee-Kay! When I first started at Double Edge she was one of the first people I worked with through the Motivate U program. Bobee-Kay has attended class consistently since the beginning of the year and it’s a joy to have her fun personality in class every evening! She loves telling her students she does Welded and has lost over 68LBS! She rocks!” – Coach Wes
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By: Arthur Anderson I’m talking about basic cow’s milk.  I used to drink milk by the gallon.  But today milk is a different product.  I can’t help but ask why, if 7500 years ago our bodies adapted to the consumption of cow’s milk, today we have high levels of intolerance to milk consumption.  And why most milk from the store can’t be used for cheese making, something I started dabbling in. Milk was consumed primarily in its raw form until the late 1800s/early 1900s.  At this time populations had grown to a point that farmers couldn’t get milk to market in a timely fashion which allowed for diseases like tuberculosis, diphtheria, and scarlet fever and harmful bacteria Salmonella, Listeria, Staphylococcus aureus, and Escherichia coli to flourish.  To address this issue commercial pasteurization was introduced into milk production. Pasteurization is a simple process of heating milk to 145 dF for 30...
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GROUP CLASS WORKOUT Warm Up: 10 minute AMRAP 50’ overhead dumbbell carry 50’ side dumbbell carry 5 dumbbell push press (each side, 3 sec. pause at top) 5 strict pull ups or 10 ring rows Skill Work: (15 minutes) Handstand Walks MetCon: Welded Rx & Lean: 16 minute AMRAP 8 single arm dumbbell hang clean & jerks (each arm) 10 chest to bar pull ups 18 calorie row/bike Intro: 14 ring rows (slow descent)
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GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 PVC pass throughs 10 dual dumbbell/kettlebell front squats 20 banded good mornings Finish with: 15/12 calorie bike sprint Strength: Hang Power Snatch (every 1:30) 4×2 (heavy) Intro: 4×10 hang snatch high pulls MetCon: Welded Rx: 10 minute EMOM 7 deadlifts (135#/95#) 7 front squats (135#/95#) Welded Athlete: 165#/115# Lean: 30 minute AMRAP 20 air squats 20 kettlebell swings (35#/26#) 10 single arm kettlebell push press (each side) 20 calorie machine 1 minute rest 4 minute AMRAP max rep alternating V-Ups
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