Friday 3/29/19

Friday 3/29/19

Next Tuesday is Level 1/2 Testing! If you’re a 0/1 (or new to the gym), take a look at our skill levels here.
You can miss two of the skills and still ⬆⬆ LEVEL UP ⬆⬆. Before you start doing the higher level workouts, we need to see you have a good base that you’re building on. And don’t be scared of leveling up; you can always level down a workout during class. Do the workouts appropriate for where you are on your fitness journey (not too little; not too much)! If you’re ready for the level test, come on by.
If you’re testing level 2, you MUST have your own jump rope. And if you’re doing the deadlift that night, your shins MUST be covered.
April 2 @ 6:30 p.m. Will there be new level 1’s and 2’s on Wednesday??!!

Savage Race Good luck to everyone 🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️ the race this weekend!

Friday Fun. I always enjoy Hot Ones, so here’s Shaq eating some hot wings. There’s probably some language in here (so NSFW?).
If you enjoyed this and you have to be productive today, don’t watch the Gordon Ramsay or Bill Burr or any of the other ones. I warned you!

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 Sumo Deadlifts at 255/195#
20 Toe-touch Push-ups
Rest

Level 3

10 Sumo Deadlifts at 225/165#
18 Toe-touch Push-ups
Rest

Level 2

10 Sumo Deadlifts at 205/135# (Or sub double kettlebell sumo deadlifts)
16 Toe-touch Push-ups
Rest

Level 1

10 DKB Sumo Deadlifts
16 Toe-touch Push-ups
Rest

B. 30:00 – 42:00
4x E3MOM

Level 2-4

8/8 Farmer Step Ups
12 DKB High Pulls

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 16k/35# per hand or more. L3/4 women 12k/25#. Go heavier or lighter as necessary but remember it’s your workout, make the most of it.

Level 1

8/8 Kettlebell High Pulls
8/8 Goblet Step Ups

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Bondsteel Boda”
10 minutes AMRAP

Levels 2-4

Barbell Complex:

1,2,3,4…
Hang Clean
Front Squat
Front Rack Lunge R/L
Thruster
<Double Unders>

Perform each exercise in sequence without setting the barbell down. Once you get through the entire cycle, start over with hang cleans but add a rep to each movement: First time through is 1 rep of each, second time is 2, etc. When you get to the point that you have to set the bar down or you are just holding the bar without progressing through the complex, perform double unders. After double unders are complete, start back at 1. Your score is the total number of rounds through the complex.

L4 – 135/95, 50 DU
L3 – 105/75, 25 DU
L2 – 85/55, 10 if you’re still learning, otherwise 25

Level 1

Kettlebell Complex:

1,2,3
Clean
Squat
Lunge R/L
Thruster
<Jump Rope>

Perform each exercise in sequence with either one or two kettlebells (single bell will switch hands after doing the whole thing through on one side). First time through perform one rep of each movement, next time perform two reps, then three reps, then set the bell(s) down and jump rope. Start back at one rep each time you finish jumping rope.