Monday 11/12/18

Monday 11/12/18

Earn Your Turkey Come work out with us pre-Thanksgiving. You won’t regret getting that Thanksgiving morning workout in, I proooomise!

MVP (Most Versatile Protein) Award I’d like to nominate the oft-overlooked fridge staple, THE HUMBLE EGG
You get 6 grams of protein per egg, they’re solid sources of Vitamins A and D and the nutrients choline and folate … plus they’re just so easy to cook.
Eat them post-gym or on a lazy Sunday morning … eggs make any meal egg-cellent.
We tend to pair eggs with high fat foods (eggs and bacon. eggs and sausage. eggs and insert high fat food here) so try to pair eggs with high-fiber foods instead – like fruit, veggies, or whole grains. Sat fat low and satiety high – win/win!

Warmup
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Flow:
Lateral Lunge (Contralateral load)
Clean and Push Press
Overhead Reverse Lunge (step back with same side leg as kettlebell)

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Back Squat
Work up to a heavy set of 2
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

35:00 – 40:00
3x E2MOM
10 Back Squats at 60% 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. Be ready to work as soon as you break from the whiteboard.

6/7/8/9/10 Double Kettlebell Squats (increase reps each set, don’t change the weight)
30-45 seconds L-sit (or Tuck-sit) practice (on parallettes or plyo boxes)
3-5 Controlled Eccentric Chin ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Grievous”

16 Alternating Forward-step Goblet Lunges
8 Squat Thrusts (burpee with no push-up)

L3/4 – 24/18, loaded squat thrust (hold the bell in your hands as you jump–like a jumping deadlift)
L2 – no rx, loaded squat thrust
L0/1 – can do bodyweight if necessary

56:00 – 60:00
Hip Flexor/Pretzel Stretch