By: Leo Fontana Shoulder flexibility and mobility is something many of us lack. Healthy and mobile scapula (shoulder blades), a flexible thoracic spine (mid back), and stability overhead are crucial to being able to go overhead safely. However, we see many people going overhead with poor positioning and on top of it all going heavier than they should, and doing this daily. A lot of the time this results in lower back pain, shoulder pain and everyone’s favorite… a lot of “NO REPS,” which compared to the other two is the least of our worries. If you’d like to perform a quick test to see if you have full range of motion to go overhead with a load safely, here’s what you’ll need to do: lay down on the floor, now keeping your lower back in contact with the ground (during the whole test), bring both hands over your head and...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds Group Rotation 1. 20 GHD back raises 2. 10 single arm kettlebell high pulls 3. 8 high jumps (landing in a deep squat) Hang Power Clean Progression Strength: Hang Power Clean (every 1:15) Strength: 5×2 (rising) Technique: 5×5 MetCon: Welded & Welded Lean: 4 Rounds 2 minute row 2 minute bike 2 minute ski or burpeesRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 calorie machine 25 band pulls 20 meter overhead carry (each arm) Skill: Muscle Ups (14 Minutes) Progression: 6×5 ring pull ups (:02 up, :02 down) 8×10 ring rows (:03 descent) 6×4 ring dip (:03 hold top) MetCon: Welded & Welded Lean: 12 minute AMRAP 3 Rounds 8 shoulder to overhead (95#/65#) 5 toes to bar 2 Rounds 11 shoulder to overhead 7 toes to bar 1 Round 14 shoulder to overhead 9 toes to bar *If completed add weight (135#/95#) and restart.Read more

By: Joaquin Ramirez There are lots of reasons why you should know how and when to scale, but because it’s Injury Prevention Month at Double Edge I want to address why knowing how and when to scale is important for keeping you healthy and injury free. You’ve all heard the coaches say “scale the weight/movement back if…” The whole reason we are telling you this is to keep you injury free and to get the desired stimulus. If you don’t have the adequate flexibility, mobility or correct movement patterns, then pushing the weight or movement outside that range is only putting yourself at risk. Listen to your body! If it feels wrong it probably is. If you are hurting in a specific muscle or joint then stop! Tell your coach, that way we can address the root of the problem and fix it. Knowing when and how to scale is...Read more

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 PVC pass throughs 20 PVC overhead squats bone saw calf smash (30-45 seconds) shin smash (foam roller or lacrosse ball) 2 Rounds: 20 plate hops 10 plate thrusters 5 barbell deadlifts Welded (extended warm up): 2 Rounds (fast): 10 wall balls 5 cleans 3 box jumps MetCon: Welded: For Time: 40 wall balls (20#/14#, 10’/9′) 20 box jumps (24″/20″) 10 power cleans (155#/105#) 20 box jumps 40 wall balls Cash Out: 400 meter run adv.: 185#/125#, wall balls 12’/10′ *18 minute time cap Welded Lean: For Time: 50-40-30-20-10 calorie bike 20-20-20-20-20 deadlift (75#/55#) 10-10-10-10-10 overhead squats (75#/55#) scaled: front squats adv.: 115#/75# *35 minute time capRead more