Monday 2/18/19

Monday 2/18/19

Q&A with Mario: Come to the gym on Tuesday, Feb 26th @ 7:30pm to pick your programmer’s brain. Mario will share his coaching philosophy and then the floor is yours to ask questions about diet, nutrition, lifting, mobility, strength, conditioning, etc etc. Bring a notebook!

Workout + Drinks: Join us on March 8 at 8pm where we’ll have some post-workout drinks!
Everyone is welcome but you must be 21+ to drink.

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 EMOM

Level 4

8 Bench Press at 165/125#
12/12 Single Arm Row (Lunge Stance)
Rest

Level 3

8 Bench Press at 145/95#
12/12 Single Arm Row (Lunge Stance)
Rest

Level 2

8 Bench Press at 125/75# (Or sub double kettlebell floor press)
12/12 Single Arm Row (Lunge Stance)
Rest

Level 1

8 Double Kettlebell Floor Press
12/12 Single Arm Row (Lunge Stance)
Rest

B. 30:00 – 42:00
4x EMOM

All Levels

8 Strict Pull-ups (use a box when necessary)
12 Deltoid Lateral Raises (kb or db)

Durability
48:00 – 60:00

3-4x
40 yd Waiter Walk each arm
10/10 Beast Kettlebell Pull Through (ten reps back and forth, then switch sides)