Blog - Double Edge Fitness

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Jan

“Heart Break Ridge” (1/22/19)

January 21, 2019

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 10 Rounds (every 1:15) 1. 2-4 Ring Muscle Ups 2. 4-6 HSPU or 20” HSW Intro: 1. 5 Strict Pull Ups 2. 5 Box HSPU MetCon: 2 Rounds 3 Minute AMRAP 8 OHS (95#/65#) 8 Lateral Burpees 3 Minute AMRAP Max Cal. Row Lean: “Heart Break Ridge” 40 Rounds (Bike) 30 sec. Work 30 sec. Rest

Jan

Test: “The Wall” (1/21/19)

January 20, 2019

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Cal Machine 10 Goblet Squats (10 sec. pause on last rep) 10 Leg Swings (each side) 8 Single Leg KB RDL (each side) Strength: Squat Clean (12 minutes) Find 1 rep max Intro: 18×1 (light to moderate weight) MetCon: Welded Rx: Test: “The Wall” 10 Squat Clean and Jerks (115#/75#) 8 Squat Clean and Jerks (135#/95#) 6 Squat Clean and Jerks (155#/105#) 4 Squat Clean and Jerks (165#/110#) 2 Squat Clean and Jerks (175#/115#) Welded Athlete: 10 @155#/105# 8 @185#/125# 6 @225#/155# 4 @245#/165# 2 @265#/175# *16 Minute Time Cap Lean: For Time: 2K Row 50 Wall Balls *16 Minute Time Cap

Jan

Saturday WOD & Weightlifting (1/19/19)

January 18, 2019

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 1 mile run or 2K row 120/100 calorie bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 3 Position Snatch (every 1:30) (Floor, Below Knee, Above Knee) 7 Sets @70-75% Deficit Snatch DL (every 2:00) (Stand on 25 pound plates) 5×5 @80% of best Snatch (Needs to be heavy) Back Raises 4×30

Jan

Shyann Unger

January 18, 2019

This week’s Featured Athlete was chosen by Coach Wes! Thanks for continuously working hard Shyann, keep up the great work. “My #DECFMonday goes out to Shyann!! You can count on her to always show up to 3:30 with a smile and make you smile as well! She is a great asset to the Double Edge community and her positive energy always makes class fun!” – Coach Wes

Jan

Partner WOD (1/18/19)

January 17, 2019

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 kettlebell deadlifts 10 kettlebell high pulls 5 jump squats Strength: Power Clean (every 1:30) 4×3 (Rising) Intro: 4×5 Welded Rx & Lean: Partner WOD 15 minute AMRAP 30 box jump overs (24”/20”) 40 calorie row 50 calorie bike 40 back squats (135#/95#) 30 toes to bar

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