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GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack split squats (each side) 20 glute bridges 15 single arm kettlebell bent over rows 10 single arm kettlebell presses Finish with: 10 tempo air squats Accessory Work: Super Set: 3x 4-6 reps tempo pronated strict pull up 3x 4-6 reps tempo half kneeling single arm press MetCon: Welded: 30-20-10 alternating pistols single arm push press (53#/35#) *13 minute time cap Welded Lean: For Time: 100 calorie row 50 burpees 70 calorie row 30 burpees 50 calorie row 10 burpees *35 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Round 1: 90 second machine, 20 air squats, 8 burpees Round 2: 60 second machine, 15 air squats, 6 burpees Round 3: 30 second machine, 10 air squats, 4 burpees Accessory Work: Super Set: 3x 6-8 tempo single leg Romanian deadlift 3x 20 seconds star plank (each side) MetCon: Welded: “Boulder” 15 minute EMOM 5 power cleans (185#/125#) *This workout needs to be scaled so that all 5 reps can be completed in 30 seconds or less. Welded Lean: 4 Rounds 2 minutes jump roping 16 reverse goblet lunges (53#/35#) 20 single arm kettlebell push press (53#/35#, each arm)Read more

By: Derek Wellock Hopefully, the title of this motivates you to want to read it.  You might have noticed a new approach to warm-ups for our classes at Double Edge.  We are striving to make warm-ups as valuable as the rest of the workout, and as a consumer of our product, I would like to shed some light on why you should take the warm-ups very serious. Too often people show up late and miss the warm-up, or lollygag through it.  Both of these are very bad, and you are missing, arguably the most essential part of the workout and here is the break down as to why.  1. Priming your body2. Feel out possible tweaks and pains3. Prep muscles for optimal workout performance4. It is valuable training volume Point one.  Priming your body.  This is important because for most of us the warm-up will be the first time we...Read more

GROUP CLASS WORKOUT Warm Up: 1 minute passive bar hang 10 push up 2 Rounds 250 meter row 10 dual kettlebell thrusters 10 dual kettlebell push jerks Finish with: 10 scap push ups Strength: Push Press (every 1:15) 5×4 (choose weight) MetCon: Welded: 2 Rounds 800 meter run 15 kettle bell swings (70#/53#) 30 push ups *20 minute time cap Welded Lean: 4 Rounds 800 meter run 20 kettle bell swings (53#/35#) 20 calorie bike *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 scap pull ups 7 ring rows 20 second side plank 7 single arm kettlebell push press (each arm) Skill Work: 1x max set unbroken kipping pull ups 3x 5-8 reps tempo strict pull ups (use band if needed) MetCon: Welded: 13 minute AMRAP 9 snatches (95#/65#) 9 overhead squats (95#/65#) 9 lateral burpees scaled: clean, front squats Welded Lean: 13 minute AMRAP 300 meter row 3 dumbbell complex* (35#/20#) 12 dumbbell push ups * 1 squat + 1 step up (each leg) + 1 squat + 1 reverse lunge (each leg)Read more