Friday 11/9/18

Friday 11/9/18

Kettlebell Perks:
1. Kettlebells are easy to use in a HIIT workout, since you can quickly transition from one exercise to another.
2. You can do explosive moments with kettlebells (like the swing), which help you get that heart pumping and torch calories.
3. Performing a kettlebell conditioning workout 3x a week can improve your VO2 max (a measure of your aerobic fitness) by as much as 6%!

Plus today’s deadlift work will get you stronger just in time for the weekend.

Saturdays are for Friends: 👯‍♀️ Bring a friend free to tomorrow’s workout at 9:30am! All fitness levels welcome.

Pilates: This Sunday at 11:30am, Amy P. will be teaching Pilates in lieu of the normal yoga class. You can now register for Sunday’s Yoga class on Mindbody.

Warmup
0:00 – 5:00
3 minutes Jump Rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Flow:
Dead Clean
Dead High Pull
Dead Snatch
Windmill
Overhead Squat

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Deadlift
Work up to a heavy set of 3
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

35:00 – 40:00
3x E2MOM
10/10 Single Arm Tall Kneeling Press

Level 1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality.

6/7/8/9/10 Double Kettlebell Sumo Deadlift (stick with the same weight for all sets)
10/10 Single Kettlebell Seated Press
20 Alternating Crab Kicks (SLOW)

Level 0
Follow individual instruction from your coach.

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Crito”

10 Minutes AMRAP

8 Single Arm Swings
8 Single Arm Suitcase Reverse Lunges (alternate legs)
Repeat on other arm

L4 – 32/24
L3 – 24/18
L2 – 20/14
L1 – no rx weight

55:00 – 60:00
Downdog hold, legs up the wall

X