Friday 3/1/19
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Friday 3/1/19

Krav Maga Workshops: Tomorrow, we have the first of four Krav Maga Workshops from 1:00-2:30pm. Register on Triib here (Members need to use MVMNT15 for the discount). Participants should expect a great workout. If you’re new to Krav, we will be kicking and punching as well as doing some partner drills. Wear your normal gym clothes. Ladies, if you have long hair, you will want to pull it back.
Each Saturday’s Krav class will cover different scenarios, so try them all out! We hope to see you there!
Registration links for the other Krav classes are here: 3/9, 3/16, and 3/23.

Today is the last day of the Whole Life Challenge! Be sure to congratulate your fellow gym members for finishing ➡ Annie, Asa, BJ, Chris D., Graham, Juan Banda, Melvern, Niki (that’s me!), Stephanie, Billy, and Yessi.
Give yourself a high five. You tried something new. You completed it. And hopefully you got results that matched your effort.
Last thing – be sure to redo your initial workout and get your measurements before you go back to your pre-WLC eating. Here is the WLC workout if you forgot 😉

Next Friday night, 03/08, is Bells and Brews! Come hang out with us drank some drinks (18 to party; 21+ to drink). Festivities start around 7:30pm.

Friday Fun I present Queen’s best live performance ever (don’t at me), �🕺 💜 Somebody to Love 💜�🕺

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 255/195#
10/10 Side Plank Plate Reach
Rest

Level 3

8 Sumo Deadlifts at 225/165#
10/10 Side Plank Plate Reach
Rest

Level 2

8 Sumo Deadlifts at 205/135# (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