Today is the day that Double Edge will be celebrating Halloween!  Make sure to bring in your best costume so that you have a chance at one of the many prizes that we will be giving away!  We look forward to seeing everyone’s creative costumes and hopefully having a few chuckles too!

 

GROUP CLASS WORKOUT

 

Warm Up: 2 Rounds

10 Burpees, 15 KB High Pulls, 15 PVC Pass throughs

 

Strength:

Dyn: 40 Strict Wide Grip Pull Ups  Found: 30

Dyn: 100 Banded Face Pulls Found: 80

Dyn: 40 Heavy DB Squats Found: 30

Metcon:

 

Dynamic

Partner Workout

3 RFT:

650 Meter Row

15 Burpees to rig

30 DB Snatches Total

20 Step Ups

 

Foundational

Partner Workout

3 RFT:

750 Meter Row

20 Burpees to rig

30 DB Snatches Total 65/40

20 Box Jumps 24/20

One partner works, one rests

Mobility:

Pre – Anterior Compartment Smash (pg. 264)

Post – Super Friend Calf Smash

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up: 2 Rounds

10 Burpees, 15 KB High Pulls, 15 PVC Pass throughs

 

Strength:

5×4 Touch and Go Power Cleans @75%

 

Metcon:

5 Min AMRAP Of:

5 Squat Cleans @185/120

8 Toes to Bar

 

Rest 2 Mins

 

5 Min AMRAP Of:

5 Squat Cleans @135/95

8 Toes to Bars