Blog

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15 air squats 5 inchworms Finish with: 1 minute pigeon 1 minute overhead distraction Conditioning: Running 3 x 400 meter run 2 minute rest after each run MetCon: Welded & Welded Lean: “DE Total” 3 minutes max (rep) pull ups adv.: muscle ups = 5 reps 1 minute rest 5 minutes max (rep) burped box jumps (24″/20″) 1 minute rest 7 minutes max (weight) clean or power clean *Score = total reps and max weight Cool Down: 3 minute bike 2 minute couch stretchRead more

GROUP CLASS WORKOUT Warm Up: 400 meter run 20 lunges 1 minute plank 15 PVC pass throughs 15 PVC good mornings 1 minute hip capsule stretch Strength: Dumbbell Front Rack Lunges 5×12 @ 50#/35# adv.: 70#/50# MetCon: Welded & Welded Lean: “Angie” 100 pull ups 100 push ups 100 air squats 100 sit ups *25 minute time cap Extended Warmup: 2 rounds of “Cindy” Cool Down: 3 minute bike 2 minute squat holdRead more

GROUP CLASS WORKOUT Warm Up: 3 minute machine barbell clean and jerk progressions Strength: Clean and Jerk (every 1:00) Strength: 12×1 clean and jerk (increasing weight) *after each rep complete 3 strict pull ups/5 ring rows MetCon: Welded: “Elizabeth” 21-15-9 squat cleans (135#/95#) ring dips scaled: power clean + front squat, bar dips/or bench dips (42-30-18) *14 minute time cap Welded Lean: For Time: 50-40-30-20-10 calorie row 10-20-30-40-50 wallballs (20#/14#) *20 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Pose Method Drills 3 Rounds: 200 meter run 10 lunges 10 sit ups MetCon: Welded and Welded Lean: 6 Rounds 400 meter run 20 V-Ups 20 lunges adv.:  dumbbell front rack lunges (35#/20#) Cool Down: 3 minute bike 2 minute quad smashRead more

By: Joaquin Ramirez As most of you know our Test/Retest Program was implemented to measure not only every member’s progress and fitness but also to give us an idea of how effective our programming at Double Edge actually is. So far this program has been a huge success! First I would like to say that we have not had any declines in overall average for any workout thus far! Good work everyone; keep up all the hard work! Just to give you guys an idea, for our last tested workout “Grace” the average male improvement was 48 seconds! The females also improved their time on average by 17 seconds. In Welded this is a huge improvement! Now going forward with the program in July we have some real special workouts that will test you both mentally and physically. We have come up with our very own “DE Total” that combines...Read more