Friday 3/8/19

Friday 3/8/19

Looking Ahead
Tonight – Meet us at Two Birds Taphouse at 8pm for laughs and drinks! Leggings allowed.
Tomorrow – Krav Maga Workshop from 1-2:30pm. Register for Saturday’s class on Triib. Use MVMNT15 for your member discount.
Monday 03/18 – 5 a.m. Class Added to Schedule. Start the day off right!
Saturday 03/30 – Savage Race! Reserve your spot by emailing Guido (guidojessen@hotmail.com), calling Guido @ (404) 291-4567, or filling out this Google Form.

Friday Fun – check out this article about Maureen Beck. Born without her lower left arm, National Geographic Adventurer of the Year Maureen Beck is pushing the sport of rock climbing to new heights: You think I can’t do it? Watch me.

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 205/175
16 T-Pushups
Rest

Level 3

8 Romanian Deadlifts 185/150
14 T-Pushups
Rest

Level 2

8 Romanian Deadlifts 155/125
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

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