Wednesday 4/3/19

Wednesday 4/3/19

Congratulations to Daniel and Angela for leveling up! Keep an eye out for the next level test. If you’re stuck at your current level, pick a skill on the next level test that you’re closest to achieving. Do a little bit a few times a week, do it consistently, and you’ll get there!

Sunday MVMNT Mobility We’ll do some flow and end with a 20 minute Core Challenge! Mmmm, abs.
Meet us on the mat at 11:30 a.m.

What I’m Reading: Meet Lazarus Lake, the Man Behind the Barkley Marathons
    Coaches do a lot of good,” he says. “Sports are the place where you get introduced to the real world. It’s where you learn that everyone is not going to succeed, that you have to work for what you get, and that the other team is trying to win, too.” Like any good coach, Cantrell is in the business of presenting athletes with seemingly insurmountable challenges, not in the hope that it will break them but on the certainty that it will make them stronger. “Every runner who signs up for a race is a star,” he says. Whether the the individual wins, finishes, or DNFs does not matter. Their journeys toward new personal limits are as meaningful to Cantrell as his own were decades ago. “The important piece is not necessarily whether you fail or succeed,” says Kelly, “but how far you were able to get and what you found out about yourself in that process. That’s an opportunity that’s difficult to find elsewhere.

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 225/185#
20 Alternating Kick Throughs
Rest

Level 3

10 Back Squats at 195/155#
16 Alternating Kick Throughs
Rest

Level 2

10 Back Squats at 175/135# (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