Friday 2/22/19

Friday 2/22/19

Join Mario for a Q&A on Tuesday at 7:30pm. What food should I eat? What weights should I lift? What Nikes should I buy? Mario has all the answers.  We’d love to see you after the 6:30 class on Tuesday night. If you don’t have a question, that’s all right with us. It’s totally acceptable to come hang out and just listen!

‘Bells and Brews Join us TWO Fridays from now for Bells and Brews. We’ll be having some drinks after the last workout and would love to see your smiling face.
16 to party, 21+ to drink.

For Friday fun, I have a news article – Naked man arrested at Planet Fitness thought it was ‘judgment-free zone,’ police say (You don’t really need to read the article. Title says it all.)

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 Romanian Deadlifts at 185/155
16 T-Pushups
Rest

Level 3

8 Romanian Deadlifts 155/125
14 T-Pushups
Rest

Level 2

8 Romanian Deadlifts 135/105
12 T-Pushups
Rest

Level 1

8 DKB Romanian Deadlifts
12 T-Pushups
Rest

B. 30:00 – 42:00
4x E3MOM

All Levels

8 Bulgarian Split Squats – hold weight with same hand as leg on bench
8 Dead Snatches
Repeat on other leg/arm

L3/4 – kettlebell BSS/dead snatch, use same weight
L2 – bodyweight BSS if necessary, dumbbell hang snatch if necessary
L1 – goblet or bodyweight NON rear foot elevated split squat, dumbbell hang snatch

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Hatchet”
(10 minute cap)

Levels 3/4
15-10-5 Toes to Bar
21-15-9 Kettlebell Swings
63-45-27 Double Unders

L4 – 32/24, aim to finish in 5 minutes
L3 – 28/22, aim to finish in 7 minutes

Level 2
15-10-5 Knees to Elbows
21-15-9 Kettlebell Swings
120-90-60 Single Unders

L2 – 24/18

Level 1
30-20-10 V-ups
21-15-9 Kettlebell Swings
90-60-30 Single Unders

Level 0
per coach’s instructions