Friday 10/13/17

Friday 10/13/17

Chalktoberfest – If you’re planning to come to the gym this weekend, be sure to give yourself extra time to go around the Square…or walk or bike or skate or run!

Warmup
Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 2 at 70%
1 x 2 at 80%
5 x 1 at 90%

Level 2

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 2 at 70%
2 x 1 at 80%
3 x 1 at 90%

Level 0/1

5x
5 Double Kettlebell STRICT Press
10 Push-ups
10/10 Single Arm Rows
30 Second Downdog Hold
Rest

Conditioning

“CH, CH, CH…AH, AH, AH”

Levels 3/4
15 Minutes AMRAP
3, 6, 9, 12, 15, 18…
Thrusters
Lateral Hop Burpees over the Bar
Pull-ups

L4 – 105/75
L3 – 75/55

Level 2
15 Minutes AMRAP
3, 6, 9, 12, 15, 18…
Double Kettlebell Thrusters
Burpees
Pull-ups

Level 0/1
15 Minutes AMRAP
10 Ring Rows
10 Burpees
5/5 Single KB Thrusters