Thursday 5/24/18

Thursday 5/24/18

Sunday – We’re closed! That includes yoga. Because the next day….

Memorial Day Murph – 10 am. Bring water. And bring some more water. And a dry shirt. And another dry shirt.

Liam’s Life – To celebrate Liam, son of a friend and Krav Maga mentor to Mario. Read and donate here: liamslife.org

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups

Levels 2-4
10 Minutes
Barbell Snatch Progression/Practice

Levels 0/1
3x
5/5 Halos
10 Swings
40 yd Waiter Walk R/L


Conditioning

“Liam’s Life”
35 Minute Limit

Levels 2-5

In 2 person teams, one person maintains the static hold while the other performs the couplet, then switch places.
Reps only count while your partner is holding steady. Communicate with each other throughout the workout so you know when to take breaks.

*Barbell Hang*
(holding the bar at your hips)
25 Wall Balls
15 Toes to Bar

*Barbell Overhead*
(any grip is ok, keep elbows locked out)
25 Box Jumps
15 Pull-ups

*Hang from Bar*
(hanging from pull-up rig)
25 Power Cleans
15 Handstand Push-ups

*Handstand Hold*
(against the wall)
25 Back Squats
15 Shoulder to Overhead

*Front Rack*
(bar resting on your shoulders, hands must remain in contact with the bar)
25 Kettlebell American Swings
15 Burpees

L5 – 135/95
L3/4 – 95/65, sub Hand Release Push-ups for HSPU
L2 – 75/55, sub Hand Release Push-ups for HSPU, Russian Swings

Levels 0/1

*Kettlebell Farmer Hold*
(holding two heavy KBs at your side)
15 Situps
25 Wall Balls

*Bumper Plate Overhead Hold*
(keep a bumper plate extended overhead)
15 Ring Rows
25 Box Jumps

*Hang From Pull-up Bar*
(can use a box for assistance if necessary)
15 Push-ups
25 Kettlebell Cleans

*Plank Hold*
(plank on elbows)
15 Push Presses
25 Goblet Squats

*Kettlebell Rack Hold*
(Holding 2 kettlebells in the front rack position)
15 Burpees
25 Swings

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