Workout And Words For January 29th – Perkville

Most of you may already know, but for those who haven’t heard Perkville is up and running!  What is Perkville you say?  It is a online software that automatically awards perks to the members of Double Edge.  What can you do to earn perks?   It’s as simple as checking in to class, spreading the word of Double Edge on Facebook and Twitter, or bringing in a friend!  Each perk has an assigned amount of points that you are able to redeem for Nano’s, Fitaids and more!

We know how awesome our members are in helping Double Edge grow and we wanted to make sure that each and every one of you were rewarded for your efforts.  As we continue to grow Perkville we encourage anyone who has questions, comments or ideas to share it with us!  If you haven’t received an invitation to Perkville please contact [email protected] or [email protected] so that we can help you start earning points today!

 

 

GROUP CLASS WORKOUT

 

Warm Up:

90 sec plank

3 Rounds 12 OH Squats, 8 Pushups, 4 Inchworms

 

Strength:

8×2 Power Snatch (Every 50 Seconds)

 

Metcon:

Dynamic

17 Min AMRAP

15 Cal Row

10 Push Press 95/65

15 Cal Bike

10 Front Squats 95/65

 

Foundational

17 Min AMRAP

15 Cal Row

10 DB Push Press

15 Cal Bike

10 Goblet Squats

 

Mobility:

Pre – Banded Bully (pg. 268)

Post – Suprapatella Smash and Floss (pg. 327)

 

 

MOBILITY CLASS

Relieving knee and hip pain through myofascial release

 

 

SKILLS CLASS 

Bar muscle ups/butterfly practice

Rope Climbs

Ring Dips

 

 

WOMEN’S CLASS WORKOUT

 

Warm-Up:

5 laps

Band work

 

Skill:

Turkish Get-Ups

CORE GONE BAD

3 Rounds of 1 min Max Effort

Toes to Bar

Rower/Skierg

Plank Twist

Rock n’ Rolls

Weighted sit-ups

Rest