Friday 9/28/18

Friday 9/28/18

PM Schedule Change: By popular demand, starting Oct 8, Monday, the 5pm & 6pm class will change to 5:30pm & 6:30pm.

Level 1/2 Test: Monday, Oct 1st @ 7pm, we’ll be having a Level 1/2 test. Register on Mindbody.
Here is a list of the skills and standards for each level test.

What We’re Reading:  Readers Digest – 14 Exercises to Never Do After Age 50.
The list includes yoga, push-ups, squatting with weights, deadlifts, burpees, spin class, BENCH PRESS… all the fun things really. 😒
Methinks you shouldn’t believe everything you read on the internet.
(Thanks Robert for the hot tip!)

Friday Fun: We have some Game of Thrones off-season training going on! Coach John shows us he’s ready for battle ⚔ #TheNorthRemembers ⚔

Warmup
0:00 – 5:00
Jump Rope 3 minutes
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 22:00
Kettlebell Around the World Drills:
Slingshot (hand to hand pass)
Slingshot Catch and Change Direction
Tactical Lunge
Figure 8’s
Crazy 8’s

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Bench Press
Work up to a heavy set of 5
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

37:00 – 42:00
3x E2MOM
5 Bench Presses at 80% of your heavy set for the day

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the Floor Press.

8 Double Kettlebell Floor Press
10 Alternating Cossack Squats (no weight, grab the rig or a ring for balance)
3-5 Slow Eccentric Pull-ups (5 count negative)

Conditioning
42:00 – 48:00
Movement Practice and Workout Setup

48:00 – 60:00

“HAARP”

12 minute limit

Levels 2-4

AFAP
20-15-10
Front Squats
Push Presses
Pull-ups

L4 – 115/75
L3 – 95/65
L2 – 75/55

Level 0/1

6x AFAP
8 Goblet Squats
8 V-ups
8/8 Push presses
8 Ring Rows