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GROUP CLASS WORKOUT   Warm Up: 3 lap run, 1 minute plank 2 Rounds 15 PVC pass throughs, 15 air squats, 5 burpees   Strength: Advanced: Find 1RM Squat Clean Dynamic: 16 Singles Power Clean @85% Foundational: 30 Power Cleans 14 Minutes   Metcon: Dynamic 13 Minute AMRAP 3 Rounds 3 Power Cleans 135/95 6 Chest to Bar Pullups/Pullups 3 Rounds 3 Power Cleans 155/105 6 Chest to Bar Pullups/Pullups 3 Rounds 3 Power Cleans 175/120 6 Chest to Bar Pullups/Pullups Max Front Squats 175/120   Foundational 13 Minute AMRAP 3 Rounds 9 Kb Swings 35/18 12 Ringrows 3 Rounds 9 Kb Swings 44/26 12 Ringrows 3 Rounds 9 Kb Swings 53/35 12 Ringrows Max Goblet Squats 53/35 Mobility: Pre – Lat Smash On Roller Post – Piriformis Smash on Lacrosse Ball  Read more

We are only 4 days away from our first of many skill seminars.  This weekends seminar will be focusing on some of the basic movements that are seen in a Welded workout.  Now I know what you are thinking. Baisc? Me? Pssshhh I got that all day, no need to show up to this!  Well let me be the first one to tell you that after 3 years of doing Welded I still work on the basics everyday! No matter whether you are a seasoned pro or are just getting into Welded for the first time, this skill seminar will vastly improve your ability to be safe and efficient in the daily workouts.  Not only will you be surrounded by the entire coaching staff at Double Edge, you will also get a chance to breakdown each one of these basic movements to better help you understand why they are so...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 10 burpees, 12 jump squats, 10 Kb Swings   Strength: 6×3 Front Squat @75% (Every 90 seconds   Metcon: Dynamic 3 RFT 5 Hang Power Cleans @135/95 8 Lateral Burpees 15 Wall Balls 20/14 Rest 2 Minutes 2 RFT Rest 1 Minute 1 RFT 18 Minute Time Cap   Foundational 3 RFT 10 KB Swings 8 Burpees 15 Wall Balls Rest 2 Minutes 2 RFT Rest 1 Minute 1 RFT 18 Minute Time Cap   Mobility: Pre – Super Front Rack (pg. 260) Post – Single Leg Flexion (pg. 303)       COMPETITORS CLASS WORKOUT CLICK HERE       WEIGHTLIFTING CLASS Strength: Find 1 RM Back Squat   Skill: Snatch Over Head Squat   Accessory: Good Mornings        Read more

Body image in America is becoming more and more of a hot topic in mainstream media that includes both realistic and unrealistic images of women and what the media perceives to be “attractive” or “normal”.   Welded is not immune to the stereotypes of what is believed to be feminine and the ever growing fear most women have of getting “bulky”. Below you will find 11 facts about body image in America that might surprise you.  At the body of these facts you will find a short video titled “Beauty in Strength”  that was produced by Welded in which they interviewed 4 female athletes of the sport asking them about their body image and how Welded has helped to see the beauty in being strong.   “Body image” is the way that someone perceives their body and assumes that others perceive them. This image is often affected by family, friends,...Read more

GROUP CLASS WORKOUT   Warm Up: 200m Run 3 Rounds 7 Burpees, 15 PVC PT, 6 Stretch Lunges each side   Strength: 30 Strict Pull Ups 40 Banded Push Ups 50 KB Shrugs     Dynamic 30-20-10 Box Jumps 24/20 Air Squats Toes to Bar then: Finish with 50 Burpees to Rig 🙂   Foundational 30-20-10 Step Ups Air Squats Knees to Elbows then: Finish with 40 Burpees 🙂   Mobility: Pre – First Rib (pg. 246) Post – Quad Smash With Superfriend or on Foam Roller       COMPETITORS CLASS WORKOUT CLICK HERE      Read more