Friday 3/22/19
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Friday 3/22/19

Tomorrow is the last Krav Workshop of the current series. You’ll be kicking and punching pads, getting a lot of coaches’ attention to perfect your form, and also getting a fantastic workout. Class runs from 1:00 – 2:30 pm.
Register here. Use MVMNT15 for the member discount.

Savage Race. We didnt get enough people for the group discount, but you can still run with us! Sign up for the Savage Race and join Team #MVMNT for the 1pm heat!

April 2nd – Level 1/2 Test at 6:30 pm. If you’re doing the level 2 testing, you’ll need to have your shins covered for the deadlift and you’ll need your own jump rope.
What level are you currently at? Look at the next level’s requirements here. How many of them are you unsure of? If the answer is two to four of them, try the ones you think you’re close with after a workout next week. How did you do? Are you close? You can miss TWO skills and still level up.

Today’s Friday Fun involves a wall ball 🙈 

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
3x E4MOM

Level 4

10 Romanian Deadlifts at 205/175
20 T-Pushups
Rest

Level 3

10 Romanian Deadlifts 185/150
16 T-Pushups
Rest

Level 2

10 Romanian Deadlifts 155/125
14 T-Pushups
Rest

Level 1

10/10 DKB Kickstand Deadlifts
12 T-Pushups
Rest

B. 30:00 – 42:00
4x E3MOM

All Levels

8/8 Reverse Lunges
12 Ring Rows

L3/4 – farmer hold, elevate the front foot on a low box (6″ or 45# plate), step back off the box until the knee touches and then return
L2 – farmer hold or goblet
L1 – goblet or bodyweight

Conditioning
45:00 – 48:00
Workout Prep

48:00 – 60:00
(12 minutes total–reset clock to 0:00 to keep track of rounds)

“Feedback Loop”

3 Rounds
Each Round is 3 minutes AMRAP with 1 minute rest.

Levels 3/4
3 Toes to Bar
6 Burpees (jump and touch the pull-up rig overhead)
9 Air Squats

Level 2
4 Knees to Elbows (if you can’t do full ROM legit T2B, you can’t do the L3/4 workout)
8 Burpees
12 Air Squats

Level 1
6 Ball Up Sit-ups
6 Burpees
6 Air Squats