Wednesday 2/27/19
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Wednesday 2/27/19

It’s Wednesday, hump day, feeling low on gas day – When you’re feeling low on energy, do something that takes energy! Once you start the things that give you energy, they do just that. It’s the starting that matters. All you have to do is get to the gym, we’ll take care of the rest.

Krav Maga Workshop: Register HERE for this Saturday’s Krav class. You will get a great workout in and step out of the gym feeling confident and empowered. Members use the code MVMNT15 for a discount.  Class will run from 1:00-2:30pm.
Each Krav class will cover different scenarios, so try them all out!
Registration links for the other Krav classes are here: 3/9, 3/16, and 3/23.

Warmup
0:00 – 10:00
Jump Rope/Quick Feet 3 minutes
Instructor Mobility

Strength
30 minutes (15:00 – 45:00)

A. 15:00 – 27:00
4x EMOM

Level 4

8 Strict Press at 125/100#
8 Chin-ups
Rest

Level 3

8 Strict Press at 110/80#
8 Chin-ups
Rest

Level 2

8 Strict Press at 95/60#
8 Chin-ups (use box to support legs if necessary)
Rest

Level 1

8 Strict Double Kettlebell Press
8 Chin-ups (use box to support legs if necessary)
Rest

B. 30:00 – 42:00
4x EMOM

Level 2-4

8 Dips
12/12 Hammer Curls

*Ring, bar, or box dips are ok, just make sure you use full ROM and no kipping. Kettlebell or dumbbell curls.

Level 1

12 Hammer Curls
8 Box Dips

Durability
45:00 – 60:00

4x NOT FOR TIME
3/3 Turkish Getups
12 Strict Hanging Leg Raises/Knee Tucks