Monday 4/8/19

Monday 4/8/19

You don’t get credit for the exercise you did in the past – you must continue with increased activity to keep weight off or to keep your strength gains.

Adjusting your diet AND increasing your physical activity/exercise work better together. If you just cut calories to lose weight, you may lose muscle as well as body fat, and your health won’t benefit as much. Activity – especially exercise – increases the number of calories you burn not just during the activity but afterwards as well. The longer and harder the activity, the longer your energy expenditure remains elevated, burning calories.

Move right. Eat right. And the health benefits will come.

via Mayo Clinic

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 205/145
16 alt Crouching Beast to Front Kick Through
Rest

Level 3

10 Front Squats at 185/125
14 alt Crouching Beast to Front Kick Through
Rest

Level 2

10 Front Squats at 155/105
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)

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