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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

GROUP CLASS WORKOUT Warm Up: 15 tempo push ups 20 tempo air squats 2 minute PVC front rack stretch 90 second wrist distraction Barbell Warm Up: Front Squat 2×4 @50% 1×3 @60% 1×1 starting weight Strength: Front Squat (every 90 seconds) Strength: 6×3 (rising) Technique: 6×5 (moderate weight) MetCon: Welded: 9 minute AMRAP 9 calorie bike 9 deadlifts (185#/125#) 9 lateral burpees Welded Lean: 18 Minute AMRAP 10 single arm kettlebell swings (each arm, 53#/35#) 10 goblet squats 20 AbMat sit upsRead more