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GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 second dead hang 5 scap pull ups 30 second plank 20/15 calorie machine MetCon: Welded Rx: 35 Minute AMRAP 4 ring/bar muscle ups 14 toes to bar 2 Rounds 40 air squats 15 handstand push ups 10 burpee Devil’s presses (50#/35#) Lean: 35 Minute AMRAP 100 meter row 1 Minute Rest 200 meter row 1 Minute Rest 300 meter row, 400 meter row, 500 meter row 2 Minute Rest after 500 Meter Row In remaining time: AMRAP: 20 air squats 15 kettlebell swings 400 meter run/500 meter row
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GROUP CLASS WORKOUT Warm Up: 8 Minute AMRAP 8 med. ball cleans 20 banded good mornings 8 single arm kettlebell high pulls (each side) Strength: Squat Clean (every 1:00) 10×2 @75% MetCon: Welded Rx: 4 Rounds (Every 3 Minutes) 4 squat clean thrusters (135#/95#) 16/12 calorie row 32 double unders Lean: 4 Rounds (Every 3 Minutes) 30/24 calorie bike 10 deadlifts (185#/125#)
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Partner WOD 38 Minute AMRAP 100/80 calorie bike 2 Rounds 30 deadlifts (115#/75#) 20 front squats (115#/75#) 100/80 calorie row 2 Rounds 30 lateral burpees 20 hang power cleans (115#/75#) 100/80 calorie ski 2 Rounds 80 walking lunges 80 V-Ups *Individual: Cut reps in half. WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 squat clean + 1 hang squat clean + 1 push press (every 2:00) 7 Sets clean deadlift (every 2:00) 5×5 @100% of best clean 12 Minutes to Complete: 4×20 GHD back raises 4×10 dual kettlebell high pulls
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This week’s Featured Athlete was chosen by Coach Dawn! Keep up the awesome work Noah!⠀ “My DECF Member Monday goes out to Noah Teixeira. Noah is one of the hardest workers I know here at Double Edge. He has a great attitude and he is super fun. He puts in the work outside of class to make those extra gains and he just crushed the nutrition challenge, dropping 20 pounds. I look forward to coaching folks like him every evening…thanks for making my job so awesome Noah!”⠀ – Coach Noah⠀
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Open Workout 19.4 For total time: 3 Rounds 10 snatches (95#/65#) 12 bar facing burpees 3 minute rest 3 Rounds 10 bar muscle ups 12 bar facing burpees 12 minute time cap
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