Thursday 9/28/17

Thursday 9/28/17

25 Years Ago Today….

It’s Still September! – But not to worry, October is super close and that means we’re about to get real gymnasty. Get signed up for any or all of the Wednesday night gymnastic skill sessions with Amelia. $25 a pop or $80 for all 4 sessions.

What you need to know: You might get lucky and get your first pull-up or muscle-up during the workshop. But, it’s not about that at all. These workshops are to teach you the drills to get you there; whether that’s today, tomorrow or 2019. While we give you some drills to work on in class, a few minutes isn’t enough time or detail for every level to really break skills like kipping down. That’s what you’ll be gaining from these workshops: HOW to achieve your goals.

“You can’t get from A to Z by skipping B to Y.” -The Notorious MC

So unless you’re my girl, Sport’s Illustrated’s #1 Fittest Woman Athlete Simon Biles, each and every one of us (hand)stands to walk away with another tool in our kit to make us better movers.

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

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
1 x 3 at 60%
1 x 3 at 70%
5 x 3 at 80%

Level 2

Deadlift
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 60%
2 x 3 at 70%
3 x 3 at 80%

Level 0/1

5x
5 Double Kettlebell Sumo Deadlift (hold for 2 full seconds at lockout)
5/5 Single Kettlebell High Pull
10 Box Jumps
30 second Reverse Table
30/30 Hip Flexor Stretch
Rest

Conditioning

5x
Sled Push
Box Jumps
REST

L3/4 – after each Sled Push, 10 Box Jumps 30/24
L2 – 10 box jumps 24/20
L0/1 – 10 low box jumps/broad jumps