Workout And Words For January 9th – Coaches Appreciation

29
Nov

Workout And Words For January 9th – Coaches Appreciation

Starting next week we will be starting a 7 days series on our Facebook and Instagram pages highlighting each one of our coaches to show our appreciation to their hard work and constant support.  Over the past year our coaching staff has put in a total of 7,139 hours in training alone which doesn’t include all of the extra time spent on programming, finances, meetings, community involvement, maintenance, cleaning and so much more.  All these hours are dedicated to provide the best possible service for the members of Double Edge who in the 2014 year visited the gym 29,316 times.

The reason that we chose this profession is because we find the biggest reward in the people that we are able to touch each and everyday. If any of the coaches have touched your life in a positive way in this past year we would love to hear your story!  You can share as little or as much as you would like by sending your comments to [email protected], your comments can be anonymous or you can include your name.  Starting on Monday we will highlight a coach a day on our social media pages where you can leave encouraging words in the comment section or just simply like the post!

Help us show the appreciation to all of our trainers for the long hours and dedicated attitudes that each one gives to help the people around them!  If you have any questions feel free to contact [email protected] or call 775-338-9966.

 

GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds

0 inchworms, 8 Kb swings, 6 jump switch lunges, 30 second plank

 

Metcon:

5×15 Bent Over DB Flys

5×10 Push Ups Advanced 5×15

5×10 BB Good Mornings

 

Metcon:

Dynamic

3×5 Minute AMRAP’s

Partner Alternating

3 Snatches

6 Air Squats

9 Sit Ups

1 Minute Rest

@95/55, @105/65, @115/75

 

Foundational

3×5 Minute AMRAP’s

Partner Alternating

3 DB Snatches each arm

6 Air Squats

9 Sit Ups

1 Minute Rest

Increase DB weight each round

 

Mobility:  

Pre – Banded Bully (pg. 268)

Post – Super friend quad smash!  DO IT!!

 

 

COMPETITORS CLASS WORKOUT

 

Click Here 

 

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