Ever walked down a dark street and wonder what would happen if a deranged elf would jump out of the shadows and try and attack you?! No? Okay maybe that wasn’t the best example due to the fact that elfs are cute and more importantly fictional, but none the less it is better to be prepared for the unknown then to never be prepared at all! This is why Double Edge looked high and low to find the two best possible teachers (who just happened to be two members of Double Edge) to coach our first every women’s self defense class
Tomorrow at 6:30 PM former MMA pro Rick Reeves and current UFC pro Paige Vanzant will host a 2 hour self defense class that will focus on giving women the tools to defend themselves no matter the situation or the perpetrator. With over 10 years of combined professional experience Rick and Paige will be able to walk anyone through each technique no matter your age or experience.
If you are interested in joining tomorrow night there are still spots available! The cost is only $10 for the 2 hour course taught by the most well known professionals in our area. If you have any questions about this event or would like to sign up, please contact [email protected] Don’t miss out on your chance to learn how to protect yourself from the unknown, both Fiction and Non-fiction!
GROUP CLASS WORKOUT
Warm Up:
2 min machine, 1 min lplank
25 airsquats, 15 pass throughs, 10 burpees
Strength:
50 Push Up 8×5 DB Row Each arm (Use bench-Heavy)
100 Tricep Extensions 50 Weighted Sit Ups
14 Minute Time Cap
Metcon:
Dynamic
7 Minute AMRAP
7 TTB
7 Burpee Box Jumps 24/20
7 KB Swings 70/44
Rest 3 Minutes
7 Minute AMRAP
7 KB High Pulls 70/44
7 Jump Switch Lunge each leg
7 DB Push Press 45/30
Foundational
7 Minute AMRAP
7 K2E/V-Ups
7 Burpee Step Ups
7 KB Swings
Rest 3 Minutes
7 Minute AMRAP
7 KB High Pulls
7 Lunges each leg
7 DB Push Press
Mobility:
Pre – Mobility of choice
Post – 5 mins on the bike or rower
COMPETITORS CLASS WORKOUT
Warm Up:
2 min machine, 1 min lplank
25 airsquats, 15 pass throughs, 10 burpees
Strength:
10 Squat Cleans @ 85%
Accessory:
4×15 Reverse Hyper
4×10 DB Lunges
Metcon:
Open Workout 14.4
Mobility:
Super Friend Quad Smash
OH Lat Smash