Last Friday Double Edge hosted its first ever Women’s self defense class taught by Rick Reeves and Paige Vanzant. Since i was unable to attend i can’t give a first hand review of the class but i did have someone on the inside to help. Master photographer Chris Holloman was the eye behind the camera that caught all of the action throughout the night! Click on the link below to see all of the action.
https://www.dropbox.com/sh/j2g0rzvdhl8sjal/AAB8jzVmmZ19-UDYBBmu2I1Ca?dl=0
GROUP CLASS WORKOUT
Warm Up:
60 sec plank
2 Rounds 15 OH Squats, 10 lunges,
7 burpees, 5 inchworms
Strength:
Find 2RM Front Squat (14 Minute Time Cap)
Metcon:
Dynamic
10 Minute AMRAP
15 Cleans @115/75
12 Pull Ups
12 Cleans @135/95
12 Pull Ups
9 Cleans @155/105
12 Pull Ups
Max Front Squats @155/105
Foundational
10 Minute AMRAP
25 KB Swings @ 35/18
12 Banded Pull Ups/Ring Rows
22 KB Swings @ 44/26
12 Banded Pull Ups/Ring Rows
19 KB Swings @ 53/35
12 Banded Pull Ups/Ring Rows
Max Goblet Squat @ 53/35
Mobility:
Pre – Super Front Rack and Hip Capsule Mobilization
Post – Piriformis Smash on Lacrosse Ball
COMPETITORS CLASS WORKOUT
Warm Up:
60 sec plank
2 Rounds 15 OH Squats, 10 lunges,
7 burpees, 5 inchworms
Strength:
Find 1RM Squat Clean
Accessory:
12×2 Wide Stance Parallel Box Squat @60%
Metcon:
Chipper
30 Cal Row
10 Thrusters @95/65
25 Cal Row
10 Thrusters @115/75
20 Cal Row
10 Thrusters @135/95
150 Double Unders
Mobility
OH Lat Smash on Lacrosse Ball
Thoracic Spine Smash on Double Lacrosse Ball