Friday 2/15/19

Friday 2/15/19

Happy Belated Valentine’s Day. Whether you worked out with your swolemate or cuddled up in some blankets and watched Netflix, we hope your day was filled with love.
If you had a few sweets this week, come work it off! We’ll be here alllll day. 😘

https://www.instagram.com/p/Btw99AYA9lf/

Warmup
0:00 – 10:00
Jump Rope/Quick Feet 3 minutes
Instructor Mobility

Strength
30 minutes (15:00 – 45:00)

A. 15:00 – 27:00
4x E3MOM

Level 4

8 Sumo Deadlifts at 225/185#
10/10 Side Plank Plate Reach
Rest

Level 3

8 Sumo Deadlifts at 205/155#
10/10 Side Plank Plate Reach
Rest

Level 2

8 Sumo Deadlifts at 185/125# (Or sub double kettlebell sumo deadlifts)
10/10 Side Plank Plate Reach
Rest

Level 1

8 DKB Sumo Deadlifts
10/10 Side Plank Plate Reach
Rest

B. 30:00 – 42:00
4x E3MOM

All Levels

8/8 Single Kettlebell Lateral Lunge (opposite hand holds the weight)
8/8 Bilateral-stance Heavy Single Arm Row (brace non-rowing arm against a box, pull-up rig, etc)

Select a weight that is challenging but doable. No one should fail any reps because of lack of strength or endurance.
Most L3/4 men should be able to handle 20k/45# per hand or more. L3/4 women 16k/35#. Go heavier or lighter as necessary but remember it’s your workout, make the most of it.

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“JRVP”
(10 minute cap)

Levels 2-4

5x
8/8 Kettlebell Snatch
10 Box Jumps

L4 – 24/18
L3 – 22/16
L2 – 20/14

Level 1

5x
8/8 Kettlebell Snatch (sub high pull or single arm swing)
10 Broad Jumps

X