Thursday 2/7/19

Thursday 2/7/19

Planning 101: “If you want to sleep at night before the game, have your first 25 plays established in your own mind the night before that. You can walk into the stadium and you can start the game without that stress factor.” – Superbowl winning coach, Bill Walsh
If you find yourself falling apart and living in chaos, maybe you need some good ole’ planning in your life. Plans aren’t perfect, but they do help keep larger goals in mind and stabilize your thinking.
Do you have a plan when it comes to your fitness and overall health or are you just making it up on the fly?

This Saturday, you have the opportunity to take Mario’s Krav Maga Workshop from 1-3pm. Registration is live HERE on Triib!

We’ve added Kickboxing to the schedule (see blog pic!).
And Yoga is still going strong on Sundays at 11:30am.

Warmup
0:00 – 15:00
Jump Rope/Quick Feet 3 Minutes
Instructor Mobility

15:00 – 25:00
Kettlebell Warmup Complex

5x
1 Rep each exercise:
Swing
Clean and Thruster
Snatch
Windmill
Switch hands

25:00 – 30:00
Movement specific warmups

Conditioning
30:00 – 54:00
With a running clock:

Levels 2-4
from 30:00 – 42:00 (12 minutes)

“Fran”
21-15-9
Thrusters
Pull-ups

Rest until clock hits 42:00

L4 – 95/65
L3 – 95/65
L2 – 75/55

At 42:00 – 54:00 (12 minutes)

“Rahoi”

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 Minutes AMRAP
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees

L3/4 – 95/65
L2 – 75/55

Level 1

From 30:00 – 42:00 (12 minutes)

6 Heavy Sled Pushes (rotate through one at a time with other L0/1 members)
(If you finish early, rest until clock hits 42:00)

At 42:00 –

12 Minutes AMRAP
6 Box Jumps
6 Double Kettlebell Thrusters
6 Burpees

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