Friday 1/18/19

Friday 1/18/19

You don’t have to be perfect, you just have to start. The Whole Life Challenge begins tomorrow. The WLC can help you stick to better habits pertaining to your physical health – like your diet, your hydration, your sleep, your exercise and mobility. We will also be tackling a Reflection and Well-Being habit. If you’re looking for a big change in your body or your performance, you gotta do big things. So won’t you join our team in the Whole Life Challenge?! The Challenge runs from Jan 19 through Mar 1!

Yoga, Sunday Jan 20 @ 11:30am: We’ll be doing a yoga flow followed by 20 minutes of core work.

Krav Maga Self Defense Workshop with Mario is on Saturday, Feb 9 @ 1-3pm.
Members: $25
Non-members: $40
Be sure to mark your calendars and invite some friends you want to throw around.

TRIIB heads up: In February, we’ll be transitioning from Mindbody to Triib. The gym will have a kiosk where you can check into class and buy merchandise. With Triib, you’ll be able to track your workouts on the website. And when you sign up for class beforehand, you can also see who’ll be there!

Friday Fun: Jessica Slaughter lost 100 pounds by walking around in her apartment … at age 86! Get it, grrrl.
“My granddaughter told me ‘Mama, get you a Fitbit.’ I said ‘What the hell is a Fitbit?” 

Warmup
0:00 – 12:00
Run to Sessions 2x
Instructor Mobility

Skill
12:00 – 25:00
Toes to Bar Practice
Overhead Position Screen
Hollow/Arch on floor
Controlled Swing on bar (hollow/arch)
Knee tuck
Kipping Knee tuck

Strength
25:00 – 45:00

Levels 2-4

5 Sets (E4MOM)
3 Power Cleans (same weight each set)
5 Strict Pull-ups

L3/4: 85% all 5 sets, C2B pull-ups
L2: ABOVE THE KNEE HANG POWER CLEANS, add weight only if technique is good

Level 1
20 minutes

5 sets (E4MOM)
8 Double Kettlebell Farmer Deadlift
5/5 Dead Cleans
10/10 Single Arm Rows
Rest

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Stochastic”

Levels 2-4

6x AFAP
20 Swings
20 Plank Up/Downs

L4 – 32/24
L3 – 28/20
L2 – 24/16

Level 1

6x AFAP
16 Swings
16 Plank Up/Downs

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