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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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GROUP CLASS WORKOUT Warm Up: 2 Laps Around the Rig 2 Rounds 6 Burpees 20 Reverse Lunges 10 DB Push Press MetCon: Build: 3 Rounds (Not For Time) 80 Cal. Row 40 Air Squats 90 Second Plank 20 Push Ups 30 Minute Time Cap Welded: 3 Rounds (Not For Time) 80 Cal. Row 40 Air Squats 90 Second Plank 10 HSPU 30 Minute Time Cap Warrior: 3 Rounds (Not For Time) 80 Cal. Row 40 Air Squats 90 Second Plank 10 Strict HSPU 30 Minute Time Cap
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GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Power Clean (every 1:45) Build: 5×5 Weld/War: 5×3 (TnG) MetCon: Build: 18 Min. EMOM 1. 7 Kipping Leg Raises 2. 10 Thrusters (75#/55#) Welded: 18 Min. EMOM 1. 7 T2B 2. 7 Thrusters (95#/65#) Warrior: 18 Min. EMOM 1. 10 T2B 2. 10 Thrusters (95#/65#) LEAN CLASS WORKOUT Warm Up: Coaches Choice MetCon: South Lean: For Time: 5K Row 300 Double Unders 38 Minute Time Cap Midtown Lean: 4 Rounds (2 Minutes each) Max Cal. Ski Max Rep Box jumps (24”/20”) Max Rep Anchored Sit Ups Max Rep Push Up into Goblet Squat Clean (35#/26#) Rest
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 10 KB DL 20 Sit Ups Skill: 10 Minutes Build/Weld: HS Wall Holds War: Freestanding HS Hold or Paralette to HS MetCon: Build: 5 Rounds (Every 2 Minutes) 10 DL (135#/95#) 8 Cal. Row 14 Air Squats Welded/Warrior: 5 Rounds (Every 2 Minutes) 10 DL (225#/155#) 10 Cal. Bike 10 Alt. Pistols
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