Wednesday 3/20/19

Wednesday 3/20/19

Level 1/2 Test on April 2nd, 6:30pm. Don’t think of this as a standardized test. The skills are a general guideline to help you set goals and improve your fitness. And you don’t have to be perfect; you can miss two of the skills and still level up! Read up on the skills here. Try them out after the workout and see if you’re ready!

Krav Maga Workshop. Last class of the series is this Saturday (so get it before it’s gone!). Each week, we’ll cover a different scenario.
Beginners welcome.
Register here. Use code MVMNT15 for your discount.

New class added to the schedule! You can now take your daily does of functional fitness at 5am on Mondays, Wednesdays, and Fridays.

Who knew that celery was basically the Marilyn Monroe of vegetables? Well, according to this article.

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
3x E4MOM

Level 4

10 Back Squats at 205/165#
20 Alternating Kick Throughs
Rest

Level 3

10 Back Squats at 175/135#
16 Alternating Kick Throughs
Rest

Level 2

10 Back Squats at 155/115# (Or sub double kettlebell squats)
14 Alternating Kick Throughs
Rest

Level 1

10 Double Kettlebell Squats
12 Alternating Kick Throughs
Rest

B. 30:00 – 42:00
4x EMOM

All Levels

8 Bulgarian Split Squats – hold weight with same hand as leg on bench
8 Dead Snatches
Repeat on other leg/arm

L3/4 – kettlebell BSS/dead snatch, use same weight
L2 – bodyweight BSS if necessary, dumbbell hang snatch if necessary
L1 – goblet or bodyweight NON rear foot elevated split squat, dumbbell hang snatch

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Unstable Upheaval”
(10 minute cap)

Levels 2-4
3x AFAP
15-10-5 Clean and Push Press/Jerk (per arm)
20 Box Jumps

Level 1
5x AFAP
5 Clean and Push Press/Jerk (per arm)
10 Box Jumps

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