Monday 9/18/17

Monday 9/18/17

Level 1 & 2 Test – TONIGHT!! Get signed up and let’s go.

32 Days – Tactical Strength Challenge is just over a month away. Time to clean up your diet, do some extra pull-ups and get signed up.

Save the Date(s)  – Join Coach Amelia for a 4-week long gymnastics seminar! One class per week plus practice assignments to complete outside of class. We will be breaking down specific movements that will improve body awareness, proper technique, & strength. Class focus each week will be on a different set of movements to help you tackle everything from the most basic to the more challenging: pullups, toes to bar, handstands, and muscle-up progressions. This is a great time to perfect these skills and feel confident before the Open begins in February.

$80 for the month or $25 for an individual session
Every Wednesday in October @ 7 pm

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup – increase weight each set

Strength
30 minute limit

Levels 3/4

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
5 x 5 at 75%

Level 2

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
2 x 3 at 65%
3 x 5 at 75%

Level 0/1

5x
8 Floor Press
8 Box Dips
12 Ring Rows
3/3 Thoracic Bridges (this is how it’s done)
Rest

Conditioning

“In-der-Welt-Sein”

Levels 3/4
5x AFAP
8/8 Kettlebell Clean and Push Press/Jerk
8 Pull-ups
32 Double Unders

L4 – 24/18
L3 -22/16, sub 20 DUs if necessary

Level 2
5x AFAP
8/8 Kettlebell Clean and Push Press/Jerk
8 Pull-ups (assisted)
64 Single Unders

Levels 0/1
12 min AMRAP
5/5 Kettlebell Clean and Push Press/Jerk
30 Seconds Hang from Pull-up bar
60 Single Unders