Workout And Words For April 30th – Battle Grounds Competition

29
Nov

Workout And Words For April 30th – Battle Grounds Competition

After months of thoughts planning and preparing we are finally ready to introduce our first annual Welded competition Battle Grounds!    This idea was spurred about a year ago when coaches and members were signed up for The Fittest of Sierra Competition up at South Lake Tahoe.   This Welded competition was the staple event for Northern Nevada which brought more than 120 athletes up to the lake to compete for the title of fittest of the sierra’s!

It was after that competition that we decided we would create our very own annual competition that will start at Double Edge and eventually outgrow our gym into something even larger!

The Battle Grounds Welded Competition will be a two day event starting on June 19th at night and will end June 20th sometime in the evening.  This will be a RX competition meaning that all athletes who will be signing up should be efficient at all and any Welded movements including muscle ups, handstand walks, Olympic lifting and more.  Registration opens next Wednesday and will be limited to the first 30 men and 30 women in our area in which the top 3 men and 3 women will be awarded prizes at the end of the competition.

We are extremely excited about this inaugural event and we will have more information coming to you soon! If you have any immediate questions you can contact [email protected]

 

 

 

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

Back Squat 3×3 @75%, ,2×3 @80%

Lean: Back Squat 3×5 @ 65%, 2×4 @ 70%

Every 1:15

 

Welded and Welded Lean

2 Rounds

4 Minute AMRAP

6 S2OH @115/75

8 Push Ups

10 Air Squats

Rest 1 Minute

4 Minute AMRAP

6 Front Squats @115/75

8 Burpees

10 V-Ups

 

Mobility:

Pre – Olympic Wall Squat

Post – Supra patella smash on lacrosse ball

 

 

ENDURANCE CLASS WORKOUT

40 minute AMRAP

750m Row

400m Run

21 kb Swings

100 Singles

 

 

 

MOBILITY CLASS

How to use the band to fell grand!

 

 

 

LADIES NIGHT CLASS

Warm-Up:

800m Run (As A Team)

12 PVC PT, 20 Air Squats, 10 Stretch Lunges

 

Skill Of The Month:

Pull-Ups

TEST DAY! Trying to PR our Pull-Ups

*Pull-Up Challenge*

1 Strict + 1 Kipping + 1 Chest to Bar

 

Metcon:

12 Rounds

10 Cals on Rower

5 Dumbell Thrusters

* 20 min Time Cap!

 

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