Tuesday 9/12/17

Tuesday 9/12/17

We hope everyone survived the day safe and sound. We’re looking forward to getting back on track today.

Level 1/2 Rescheduled – Next Monday, September 18th, @ 7pm.

New You Challenge – Next Challenge starts in October with intro sessions starting next week. We’re switching up the game this time. This will be a Master’s only challenge. That includes men and women age’s 50+. If you know someone ready to get back on track with their health and fitness, send them our way!

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

Level 0/1
3x
10 Swings
1/1 Getup – increase weight each set

Strength
30 minute limit

Levels 3/4

Bench 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 60%
5 x 5 at 70%

Level 2

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
2 x 3 at 60%
3 x 5 at 70%

Level 0/1

5x
8 Floor Press
8 Box Dips
12 Ring Rows
3/3 Thoracic Bridges (this is how it’s done)
Rest

Conditioning
12 Minutes EMOM (6 rounds)

First minute: 10 Front Squats
Second minute: 6/6 Kettlebell Snatches

L4 – 155/125, 24/18
L3 – 135/95, 22/16
L2 – 95/65, no rx
L0/1 – goblet squat heavy, snatch lighter or single arm swing