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GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 Kip Swings 10 Hollow Rocks 2 Rounds 8 Broad Jumps 8 Heavy KB High Pulls Skill: 3×2 Minute AMRAPs (1:30 rest after each AMRAP) Build: 10 Straight Arm Banded Lat Pull Downs Welded: Ring MU or Strict Chest to Bar Warrior: Ring MU MetCon: Build: 2 Sets Buy In: 800 Meter Run 2 Rounds 12 DL (95#/65#) 9 HPC (95#/65#) 6 S2OH (95#/65#) 2 Rounds 30 Air Squats 15 Box Jump Overs 18 Minute Time Cap Welded/Warrior: 2 Sets Buy In: 800 Meter Run 2 Rounds 12 DL (155#/105#) 9 HPC (155#/105#) 6 S2OH  (155#/105#) 2 Rounds 30 Air Squats 15 Box Jump Overs 18 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 Kip Swings 10 Hollow Rocks 2 Rounds 8 Broad Jumps 8 Heavy KB High Pulls MetCon: For Time: 3K Row 50 T2B 100 Single Arm...
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This past weekend 24 members from Double Edge made history in the 15th annual Reno Tahoe Odyssey relay race by completing all 178 miles in weighted vests. What is even more impressive is that out of 233 teams who competed in this year’s race our teams finished 72nd and 161st! The most impressive number of this event was the $13,500 raised for Make-A-Wish which will fully fund one wish for a child in Northern Nevada and partially fund another child. We couldn’t have done this without the incredible support of our community! We want to thank everyone who supported us along the way both financially and emotionally. If you didn’t get the chance to donate this weekend and still are interested in supporting Make-A-Wish you can find the donation link on our social media pages. Thank you again and we will see you next year!
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GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 Single Arm KB Press (each side) 20 Air Squats 30 Banded Tricep Ext. Strength: Strict Press (every 2:00) 6×5 Superset with 12 Hammer Curls MetCon: Build: For Time: 500 Meter Row 30 Front Squats (115#/75#) 50 Push Ups Welded: For Time: 500 Meter Row 30 OHS (135#/95#) 20 HSPU Warrior: For Time: 500 Meter Row 30 OHS (155#/105#) 30 HSPU
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 Cal. Machine 20 Banded GM 10 Push Ups MetCon: Build: 17 Minute AMRAP 2 Rounds 9 Lateral Burpees 9 Power Cleans (95#/65#) 50 Single Unders or 10 DUs Welded: 17 Minute AMRAP 2 Rounds 9 Lateral Burpees 9 Power Cleans (135#/95#) 50 Double Unders *Every 2 rounds add 1 rep to burpees and power cleans (increase weight) and 10 reps to DU. 10 @135#/95# + 60 DUs 11 @165#/115# + 70 DUs 12 @185#/125# + 80 DUs Warrior: 17 Minute AMRAP 2 Rounds 9 Lateral Burpees 9 Power Cleans (155#/105#) 70 Double Unders *Every 2 rounds add 1 rep to burpees and power cleans (increase weight) and 10 reps to DU. 10 @155#/105# + 80 DUs 11 @205#/135# + 90 DUs 12 @225#/155# + 100 DUs LEAN CLASS WORKOUT Warm Up: 3 Rounds 15/12 Cal. Machine 20 Banded GM 10 Push Ups...
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 KB High Pulls (each arm) 10 Goblet Squats 200 Meter Run Strength: Power Snatch  + Hang Squat Snatch + Overhead Squat (every 1:30) 7 Sets (3 sec. pause in squat) Build: Power Snatch + Hang Power Snatch + Overhead Squat/Hang Power Snatch MetCon: Build: 3 Rounds 14 Knees to Elbows 28 Wall Balls (14#/10#, 10’/9’) 400 Meter Run Welded/Warrior: 3 Rounds 14 Toes to Bar 28 Wall Balls (20#/14#, 10’/9’) 400 Meter Run
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