Thursday 11/29/18

Thursday 11/29/18

Are you ready to level up? Because we have a Level 1/2 Test coming up on December 4th at 6:30pm.

Let’s get you out of those gym clothes. Our Holiday Social is at Two Birds Taphouse on Thursday December 20th. Mark your calendars.

After that long, holiday road trip … 
Sitting behind the wheel can wreak havoc on your posture. Try these stretches when you get out of the car.
1. Low lunge
2. Scapular retractions
3. Standing forward fold

Warmup
0:00 – 6:00
Run to Sessions 2x

6:00 – 15:00
Instructor Mobility

15:00 – 25:00
Movement Specific Warmup

Conditioning

There’s a lot going on in today’s workout, so make sure you understand what is required for YOUR LEVEL.

“The Arbiter”

With a 30 minute running clock:

From 25:00 – 37:00

Levels 3/4
12 Minutes E3MOM (4 rounds)
400 yd Run
20 Wall Balls

Treat this workout as a re-test for your Level 3. I expect all Level 3/4 members to be able to successfully complete the 4 rounds within the allotted time. If you’re not 100% today or you just can’t muster up the willpower or integrity to push hard enough to finish on time, then you can follow the Level 2 portion of the workout from 45:00 – 55:00.

Level 2
12 Minutes E3MOM (4 rounds)
20 Wall Balls
400 yd Run

If you’ve thought about ever taking Level 3 test, this should be a good indication if you are ready. You should finish each round in about 2:45 in order to have a good chance of passing the test.

Levels 0/1
12 Minutes E4MOM (3 Rounds)
10 Double Kettlebell Thrusters (or 5/5 single kb)
400 yd Run

Rest/Stretch for 8:00
You may not touch the barbells during this time.
At 45:00,

Levels 3/4

From 45:00 – 50:00
Work up to a Max Effort Clean and Jerk

From 50:00 – 55:00
AMRAP Clean and Jerks with your Max Effort weight

Level 2
(including those former Level 3/4 who bombed out/weren’t able to complete the first part of the workout as Rx)
From 45:00 – 55:00
10 Minutes EMOM
1st minute 15 Box Jumps
2nd minute 10 Ab Wheel Rollouts

Levels 0/1
From 45:00 – 55:00
10 Minutes EMOM
1st minute 10 Wall Balls
2nd minute 30 second Hollow Hold