Friday 5/31/19

Friday 5/31/19

Level ⬆⬆ Next Tuesday is our Level 1/2 Test at 6:30 p.m.
We haven’t seen Level 0’s come on out for Level 1 testing recently, so we know you guys are ready! Skills are located here. You can miss TWO and still level up.

Basic Barbell will be on Jun 8 at 10:30 a.m. In this clinic, you will learn safety skills (like spotting your friend), barbell technique for the lifts, and general barbell knowledge that you can take with you no matter where you work out. Basic Barbell is a requirement for newly minted level 2’s to start working with the barbell. Level 0/1’s will also take Basic Barbell if they are interested in the Pure Strength program. Register here. Member discount code is RINGROW

What I’m Reading: 10,000 Steps A Day? How Many You Really Need To Boost Longevity (NPR)

Warmup
0:00 – 10:00
Run to Sessions
Instructor Mobility

10:00 -25:00
Take your time and go heavy (use same kettlebell for all 3 movements):
20 yd Waiter Walk
20 yd Single Arm Rack Walk
20 yd Marching Suitcase Carry
5 Divebomber Push-ups
5 Squat Jumps (no weight)
Then Switch Hands and repeat on the other side until 15 minutes are up.

Conditioning
25:00 – 35:00
Workout Prep

35:00 – 60:00

“Brommando”

25 Minute limit for all Levels

As a team, complete 10 rounds as quickly as you can (each person performs 5 total rounds).

Alternate each exercise with your partner:

10 Double Kettlebell Thrusters
10 Burpees
200 yd Run

L4 – 24/16 (should finish in under 22 minutes), 60 Double Unders
L3 – 22/14 (should finish in under 25 minutes), 30 Double Unders
L2 – no Rx weight, 60 seconds Jump Rope
L1 – sub KB Squats for thrusters, 60 seconds Jump Rope

Partner A will do the Thrusters first, then B will do the Burpees, then A will run, when A gets back, B does Thrusters, etc. So each partner will do 5 total rounds by the end.