Wednesday 3/6/19

Wednesday 3/6/19

Krav Maga Workshops: We have an ongoing series of Krav Maga Workshops going on from 1:00-2:30pm for the next few Saturdays. Participants should expect a great workout. If you’re new to Krav, we will be kicking and punching as well as doing some partner drills. Wear normal gym clothes. Ladies, if you have long hair, you will want to pull it back.
Each Saturday’s Krav class will cover different scenarios, try one or try them all out!
Registration links for the Krav classes are here: 3/9, 3/16, and 3/23. Members use MVMNT15 for a discount.

If you participated in the Whole Life Challenge, please complete the WLC workout and get all your measurements inputted into the website. You have until this FRIDAY! The  workout is located here.

Bells and Brews is THIS Friday. We will just go ahead and meet at Two Birds Taphouse at 8pm. Join us for drinks and socializing!

Savage Race. The Savage Race will take place in Dallas GA on Saturday, March 30th. We would like to finalize a headcount for the Savage Race on or before March 15th. The group discount will be $112 per participant.
👉 To reserve a spot for yourself and/or your fam, email (guidojessen@hotmail.com) or call Guido @ (404) 291-4567. If you prefer the least amount of human interaction possible, you may also fill out this Google Form.

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 E3MOM

Level 4

8 Front Squats at 185/135
16 alt Beast to Crab Reach
Rest

Level 3

8 Front Squats at 165/115
16 alt Beast to Crab Reach
Rest

Level 2

8 Front Squats at 135/95
8/8 Crab Reach
Rest

Level 1

8 DKB Box Squats (sit on the box, don’t just touch it)
6/6 Crab Reach
Rest

B. 30:00 – 42:00
4x E3MOM

All Levels

8/8 Reverse Lunges
12 Ring Rows

L3/4 – farmer hold, elevate the front foot on a low box (6″ or 45# plate), step back off the box until the knee touches and then return
L2 – farmer hold or goblet
L1 – goblet or bodyweight

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Fernet and Coke”

AFAP
20-15-10 Burpees
20-30-40 Alt Single Arm Swings

L4 -24/18
L3 – 22/16
L1/2 – no rx

X