Workout And Words For April 1st – Welded Outdoors

29
Nov

Workout And Words For April 1st – Welded Outdoors

Welded’s definition is “Constantly varied, functional movements executed at high intensity”.  So what does that really mean?  Well life is constantly changing around us, we never see the same day twice and each day gives us a new set of challenges and demands that we are forced to adapt too.   Welded’s belief is that if life is constantly changing then our workout program should as well, so that no matter the circumstances we are always prepared for the “unknown’s” of life.   This constantly varied training mixed with functional movements such as the squat, done at a higher intensity is what helps yield such positive results.
I know what you might be thinking.  What exactly is “life’s unknown’s”?   Well life’s unknowns can range from being extreme such as saving yourself or someone else from a burning building.  Or it can be a little more conventional like being able to go on a jog, bike ride or any other outdoor activity without the worry of being fatigued or not being able to make it.
The true beauty of Welded is that it carries out of the gym and into our recreational life’s so that we can apply or fitness to the things we love without the worry of being in “good enough shape” to complete it.
There is no better time to show this correlation then during the summer time when recreational sports are at the highest!  This is why starting on April 18th Double Edge will be starting a weekend club conveniently called Welded Outdoors.  This club will meet on the first and 3rd Saturday of every month starting on April 18th in which we will take our fitness outdoors and apply it to recreational activities including but not limited too running, biking, hiking, swimming and more!
This Club is intended for all member who have a love for the outdoors and enjoy applying their fitness to an array of different outdoor activities.  The first event on April 18th will be a mountain bike ride into the Peavine hills in which all levels are invited to attend!
This club will be ran by Derek and Joel so if you are interested in being part of applying your fitness please contact either coach so that you can be placed on the monthly email list that will inform you of each months events.  You can reach either coach by emailing them at [email protected]
We look forward to seeing Welded Outdoors grow and proving our fitness through recreational fun!

GROUP CLASS WORKOUT


Warm Up:  

3 Rounds

15 Med ball slams, 15 PVC PT, 5 Inch worms


Strength:

Press Complex

5 Rounds (Every 2 Minutes)

2 Strict Press+5 Push Press


Metcon:

Dynamic
For Time:

10 Front Squats @155/105

20 Cals Bike

30 Wall Balls 20/14

40 Ab Mat Sit Ups

50 Med Ball Slams

40 Ab Mat Sit Ups

30 Wall Balls 20/14

20 Cals Row

10 Front Squats @155/105

Foundational

15 Goblet Squats 53/35

20 Cals Bike

25 Wall Balls

35 Ab Mat Sit Ups

45 Med Ball Slams

35 Ab Mat Sit Ups

25 Wall Balls

20 Cals Row

15 Goblet Squats 53/35


Mobility:

Pre – Banded OH Distraction (pg.257)

Post – Scapula Smash on Lacrosse Ball

 

 

 

OLYMPIC LIFTING CLASS

Warm up:

Grace @ 115/85

 

Strength:

Power Clean

Hang Snatch

 

Accessory:

Front Rack Lunges

Jerk From The Rack

GHR’s

 

 

 

COMPETITORS CLASS WORKOUT

CLICK HERE

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