Thursday 3/22/18

Thursday 3/22/18

Saving Up – To keep energy and turnout on Saturday as high as possible, we’re giving you the night off. No TNT tonight! We’ll see the majority of your beautiful faces Saturday.

18.5 BBQ 9:30-2ish – Come workout, judge and cheer everyone on as we finish up the 2018 Open!! We’re bringing the heat and the meat and we need you to bring sides and drinks to share. Calories don’t count Saturday.

As a reminder, we will only be doing 18.5 on Saturday. No other class or workout will be happening. If you’d like to come for open gym, you’re welcome to do that. Please note that 18.5 resource needs come first.

The gym opens at 9:30 as usual and warm ups will begin as normal at that time. We’ll run as many heats as necessary to get everyone scored.

DO NOT wait until noon to show up for your workout and expect to be scored. We want to be eating and drinking by then!

Warmup
Jump Rope 3 Minutes
Hip Mobility

3x
5 Pull-ups
10 Push-ups
15 Air Squats

L0/1 – substitute 10 Ring Rows for pull-ups if necessary

Skill

15 Minutes (about 3 sets):
Thruster practice
Jump Rope practice

Level 4
10 Thrusters (start with the bar and add weight each time, practice cycling reps)
5 TRIPLE Unders (just attempts if you can’t get it)
30 second L-Sits
Rest 30 seconds between each exercise

Level 3
10 Thrusters (start with the bar and add weight each time, practice cycling reps)
10 CONSECUTIVE Double Unders
30 second L-Sit
Rest 30 seconds between each exercise

Level 2
10 Thrusters (start with the bar and add weight each time, practice cycling reps)
60 seconds Double Under practice
15 second L-Sit
Rest 30 seconds between exercises

Levels 0/1
10 Thrusters (with one or two kettlebells)
60 seconds jump rope practice
15 second Knee-Tuck-Sit
Rest 30 seconds between exercises

Strength

20 Minutes

Levels 2-4

Barbell Snatch Progression
Then:

5 Sets
Snatch Complex

Power Snatch
Overhead Squat
Squat Snatch
Overhead Lunge R/L
30 Second Downdog Stretch
Rest 60-90 seconds

Levels 0/1

6-8 Sets
6/6 Single KB Russian Step-ups
6 Double KB Push Press
30 Second Plank with Shoulder Taps
Rest 60 seconds

Accessory

3x
40 yd Kettlebell Waiter Walk R/L
30 Bicycle Sit-ups (pause when elbow touches knee)