Monday 3/25/19
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Monday 3/25/19

Level 1/2 Test coming up on April 2nd at 6:30 p.m – Where are you in your fitness and what do you need to work on? If you’re a level 0 or 1, you have the opportunity to level up soon! Check out the skills required for the level 1 and 2 tests here and see what you have in the bag versus what you need to work on. You can miss two of the skills and still level up ⬆⬆⬆
If you’re currently missing more than two skills, maybe you’re close enough with one that, with a little work, you’ll be ready for the test by April 2nd.

➡ If you’re new to the gym, you’re a level 0. If you feel that you’re ready for the level 2 test and want to bypass level 1, just talk to Mario and he can advise you on what level you should be testing for.

2️⃣ If you’re testing for Level 2, you must have your own jumprope. If you plan on doing the body weight deadlift that day, your shins must be covered.

1️⃣ If you’re testing for Level 1, be sure you understand how to pick up and put down the kettlebell (especially for your turkish get ups). If you’re not sure, ask a coach.

👇👇 Level 1 Testing video for your viewing pleasure 👇👇

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
3x E4MOM

Level 4

10 Front Squats at 185/135
16 alt Crouching Beast to Front Kick Through
Rest

Level 3

10 Front Squats at 165/115
14 alt Crouching Beast to Front Kick Through
Rest

Level 2

10 Front Squats at 135/95
12 alt Crouching Beast to Front Kick Through
Rest

Level 1

10 DKB Box Squats (fully sit on the box, don’t just touch it)
10 alt Crouching Beast to Front Kick Through
Rest

B. 30:00 – 42:00
4x E3MOM

All Levels

8/8 Single Kettlebell Lateral Lunge (opposite hand holds the weight)
8/8 Single Arm Negative Ring Rows

Select a weight that is challenging but doable. No one should fail any reps because of lack of strength or endurance.
Most L3/4 men should be able to handle 20k/45# or more. L3/4 women 16k/35#. Go heavier or lighter as necessary but remember it’s your workout, make the most of it.

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Ink Bomb”

5x AFAP

Levels 3/4

5 Pull-ups
10 Lateral Box Step Overs (holding the kettlebell in goblet position)
10 Tactical Snatches

L4 – Chest to bar pullups, 24/18k
L3 – Chest to bar pullups, 22/16

Level 2

5 Pull-ups
10 Lateral Box Step Overs (optional kettlebell)
10 Alternating Snatches (swing between each rep)

L2 – chin over bar, no prescribed weight

Level 1

10 Alternating Swings
10 Ring Rows
10 Lateral Box Step Overs (optional kettlebell)