Thursday 10/5/17

Thursday 10/5/17

Thank you! – Shout out to the huge group of members that came out last night for the pull-up workshop!! We hope everyone walked away with some new things to practice. Be on the lookout for your homework in your email inbox.

Next up: Toes To Bar!

Read & Watch – Strongman Pushes Car That Deliberately Blocks Driveway

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

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

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%
1 x 2 at 75%
5 x 2 at 85%

Level 2

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%
2 x 2 at 75%
3 x 2 at 85%

Level 0/1

5x
5 Double Kettlebell STRICT Press
10 Push-ups
10/10 Single Arm Rows
30 Second Downdog Hold
Rest

Conditioning

“Fun Slime”

12 Minutes EMOM
40 seconds max reps, 20 seconds rest/transition

Levels 3/4

First minute: Wall Balls
Second minute: Jump Rope

L4 – double unders, shoot for 20+ wall balls and 60+ DUs
L3 – double unders, shoot for 20+ wall balls and 30+ DUs

Levels 0-2

First minute: Jump Rope
Second minute: Wall Balls

L2 – double unders if possible, otherwise singles
L0/1 – single unders