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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 5 Rounds 14 Kipping Leg Raises 40 Cal. Bike 25 Minute Time Cap Welded: 5 Rounds 14 T2B 40 Cal. Row 25 Minute Time Cap Warrior: 5 Rounds 20 T2B 30 Cal. Ski 25 Minute Time Cap
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GROUP CLASS WORKOUT Warm Up: 2 Rounds 20 Step Ups 20 KBS 2 laps around the rig Skill: 10 minutes Handstand or Muscle Up Work MetCon: Build: 15 Minute AMRAP 2 Rounds 12 Banded C2B Pull Ups 40 Air Squats 2 Rounds 10 Power Snatches (95#/65#) 20 Box Jumps (24”/20”) Welded: 15 Minute AMRAP 2 Rounds 4 Bar Muscle Ups 20 Alt. Pistols 2 Rounds 10 Power Snatches (135#/95#) 20 Box Jumps (24”/20”) Warrior: 15 Minute AMRAP 2 Rounds 4 Ring Muscle Ups 20 Alt. Pistols 2 Rounds 10 Power Snatches (135#/95#) 20 Box Jumps (24”/20”) LEAN CLASS WORKOUT Warm Up: 2 Rounds 20 Step Ups 20 KBS 2 laps around the rig South Lean: 4 Rounds 1500 Meter Row 30 Air Squats 10 Burpees 38 Minute Time Cap Midtown Lean: For Time: 100/80 Cal. Bike 100 Plate G2OH (45#/25#) 100 Sit Ups 100 Burpees 100 Air Squats 100/80 Cal....
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 Cal. Machine 12 SA Hang DB Snatches 10 Goblet Squats  Strength: Snatch (every 2:00, drop & reset) Build: 5×5 Power Weld/War: 5×3 Squat MetCon: Build: For Time: 80/70 Cal. Bike 30 Wall Balls (14#/10#) 10 Power Cleans (95#/65#) 25 Wall Balls 10 Power Cleans 20 Wall Balls 10 Power Cleans 16 Minute Time Cap Welded: For Time: 80/70 Cal. Row 30 Wall Balls (20#/14#) 10 Power Cleans (155#/105#) 25 Wall Balls 8 Power Cleans (185#/125#) 20 Wall Balls 6 Power Cleans (205#/135#) 16 Minute Time Cap Warrior: For Time: 80/70 Cal Row 30 Wall Balls (20#/14#) 10 Power Cleans (225#/155#) 25 Wall Balls 8 Power Cleans (255#/165#) 20 Wall Balls 6 Power Cleans (275#/175#) 16 Minute Time Cap
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 Heavy KB Swings 100 Burpees 200 Air Squats 300 Cal Row or Bike OR 2 Rounds 25 Heavy KB Swings 50 Burpees 100 Air Squats 150 Cal Row or Bike 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Snatch Pull + Hang Squat Snatch (every 1:30) 10 Sets (Choose weight) Snatch Push Press 5×5 (Choose weight) Bent Over Snatch Rows 3×15 
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This week’s Featured Athlete was chosen by Coach Joel. Kelly has been a great addition to the Double Edge Community and works hard every time he’s in the gym. Keep up the awesome work! “Kelly is one of the more inspiring people that I have gotten the opportunity to coach and know. When he first came into the gym, I could tell that Welded was definitely outside of the normal for him, but he came in with the attitude of wanting to make a change. His very first workout had nearly a million air squats in it and the next day he confessed that it was difficult to walk down the stairs, let alone sit down on the toilet. Some people would have thrown in the towel right there but not Kelly; he continued to come to the gym every single day with an unbeatable attitude and the willingness to...
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