Workout And Words For January 27th – Skill Seminar Schedule

We are only 4 days away from our first of many skill seminars.  This weekends seminar will be focusing on some of the basic movements that are seen in a Welded workout.  Now I know what you are thinking. Baisc? Me? Pssshhh I got that all day, no need to show up to this!  Well let me be the first one to tell you that after 3 years of doing Welded I still work on the basics everyday!

No matter whether you are a seasoned pro or are just getting into Welded for the first time, this skill seminar will vastly improve your ability to be safe and efficient in the daily workouts.  Not only will you be surrounded by the entire coaching staff at Double Edge, you will also get a chance to breakdown each one of these basic movements to better help you understand why they are so important!

If you haven’t signed up for this seminar there is still room available!  If you are signed up make sure to check the tentative schedule below and watch for more information to follow this blog.   If you have any questions about this seminar you can contact [email protected]






Warm Up:

3 lap run, 20 scorpions

3 Rounds 10 PVC GM, 10 lunges, 10 v-ups, 10 air squats

Finish with 20 scorpions



12 Singles DL Between 80-85% (Every 45 Seconds)




For Time:

50 Thrusters 45/35lb

40 Total DB Lunges 50/35lb

30 Cals

20 Deadlifts 185/125lb

10 Clean and Jerks 135/95lb



For Time:

45 DB Thrusters

40 Total Lunges

25 Cals

20 KB Deadlifts

15 KB Swings



Pre – Banded Hip Extension (pg.329)

Post – Glute Tack and Floss With Lacrosse Ball (pg. 300)




Rowing Technique

Burpee Efficiency

Double Unders