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GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 legs swings 20 lunges 15 dumbbell thrusters 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings 1 minute banded front rack Strength: Front Squat (every 1:15) Welded: 6×2 @80% Welded Lean: no strength MetCon: Welded: Partner Relay 12 Rounds 3 power snatches (95#/65#) 5 overhead squats (95#/65#) 7 push ups Adv.: handstand push ups, 115#/75# Scaled: power cleans, front squats Welded Lean: “10 Minute Test” x2 10 minute max calorie bike 4 minute rest Repeat Extra Gains: 50 AbMat sit ups 100 Russian twists 2 minute plank   SKILLS (Midtown 4:30PM) Quad Damn   LADIES NIGHT (Midtown 6:30PM) Warm Up: 3 Rounds 50 air squats 50/150 double unders 1 minute banded overhead distraction Skill of the Month: Chest to Bar/Toes to Bar 12 minute EMOM odd: 6 toes to bar even: 6 pull ups MetCon: 500 meter row 15 dumbbell thrusters 500 meter...Read more

By: Joaquin Ramirez As most of you know we have been retesting workouts for a while and I just wanted to share some of those results with you: For “Cindy” the average male score improved by 64 reps, that’s two whole rounds! The average female time improved by 56 reps, which is just a few shy of two rounds. The ladies of Double Edge really pulled it out on the 2K row as they went from a 9:11 average to an 8:48! The male average improved by ten seconds from 7:55 to 7:45. As you can see the programming and Welded itself is working and I would like to personally tell all of the members at Double Edge good job and keep up the hard work! Don’t forget to sign up for and download Train Heroic and we have the “Alvie” retest coming February 22nd. See you all on the...Read more

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP: 12/10 calorie machine 10 single arm KB press + 60’ walk Finish with: 20 arm circles 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Push Press (every 1:30) 6×4 (choose weight) MetCon: Welded: 3 Rounds 25 wall balls (20#/14#) 15 pull ups 5 shoulder to overhead (135#/95#) Adv.: chest to bar and 165#/115# *10 minute time cap Welded Lean: 3 Rounds 10 deadlifts (155#/105#) 15 box jumps (24#/20#) 20/16 calorie bike Cash Out: 50 V-Ups Scaled: 115#/85#   SPEEDFIT (Midtown 12PM) Warm Up: 20 calorie bike 2 Rounds: 10 push ups 5 burpees 10 Russian kettle bell swings 20 PVC pass throughs 20 PVC good mornings Finish with: 1 muscle up/4 pull ups 4 handstand push ups/4 hand release push ups MetCon: “Nate” 20 minute AMRAP 2 muscle ups 4 handstand push ups 8 kettlebell swings (70#/53#) Scaled: 4 chest...Read more

GROUP CLASS WORKOUT Warm Up: 25/20 calorie machine 90 second pigeon stretch 30 banded good mornings 2 Rounds: 16 lunges 12 heavy goblet squats 8 groiners Finish with: 20 legs swings 20 scorpions Strength: Back Squat (14 minutes) Strength: 1 rep max Technique: 5×5 (moderate weight) Welded Lean: no strength MetCon: Welded: 20/16 calorie bike 10 cleans (135#/95#) 20/16 calorie bike 8 cleans (155#/105#) 20/16 calorie bike 6 cleans (185#/125#) 20/16 calorie bike 4 cleans (205#/135#) 20/16 calorie bike 2 cleans (225#/155#) scaled: 95#/65#, 115#/75#, 135#/85#, 145#/95#, 155#/105# *14 minute time cap Welded Lean: 2K row 100 AbMat sit ups 100 air squats 1K row 50 AbMat sit ups 50 air squats 2K row *40 minute time cap   SKILLS (Midtown 4:30PM)Read more

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 60 second banded overhead distraction 2 Rounds: 15 Russian kettle bell swings 15 air squats Clean PVC Progression 2 Rounds: 5 hang power cleans 5 front squats 5 push jerks Strength: 12 minute EMOM Strength: 1 clean and jerk Technique: 2 powers cleans + 1 push jerk MetCon: Welded & Welded Lean: For Time: Buy In: 100 double unders 4 Rounds 10 toes to bar 12 calorie row Cash Out: 30 burpees scaled: 150 singles, 15 knee raises *12 minute time cap   SPEEDFIT (Midtown 6AM) Warm Up: 500 meter row 3 Rounds: 12 tempo squats (3 sec down fast up) 10 arm circles 10 push ups 10 ring rows MetCon: 4 Rounds 10 power snatches (75#/55#) 20 wall balls Cash out: 30/23 calorie bikeRead more