Wednesday 7/26/17

Wednesday 7/26/17

Level Up – Next Level 1/2 Test is Monday, August 7th, at 7 pm.

Thinking about Level 3 or 4? Let Mario or Ivy know you want to test.

Tactical Strength Challenge – MVMNT Gym will be an official host for the Fall TSC. There are three categories: Novice, Open & Elite. The TSC is a test of three events: 1RM Deadlift, Pullups and a five minute kettlbell snatch test. We will be programming specifically for this event like we did with the Liftoff. The deadline to get your free shirt at registration is August 15th. Read all about it and sign-up here.

Warmup
Run to Sessions
Hip Mobility
10 Downdog Push-ups

Review Thruster technique:
(5 minutes light practice)
L 2-4 – Barbell
L 0/1 – Kettlebell

Conditioning

“Isaac Jogues”

Level 3/4
On a running clock, 36 minute limit:

At 0:00
4x AFAP
200 yd Run
15 Thrusters

At 12:00
3x AFAP
400 yd Run
10 Thrusters (heavier)

At 24:00
2x AFAP
800 yd Run
5 Thrusters (heavier)

L4 – M: 95/115/135, W: 65/85/105
L3 – M: 75/95/115, W: 55/75/85

Level 2
36 Minutes E6MOM (6 rounds)

12 Thrusters
400 yd Run

L2 – Double KB (try to do 2x16k/2x12k or heavier if possible), Barbells (M:75+/W:55+) ONLY IF there is enough equipment/space for everyone

Level 0/1
5x AFAP

10 Kettlebell Thrusters
400 yd Run
120 seconds Rest

L0/1 – preferably 10 double KB thrusters, or you can do 7 single KB thrusters on each side

Core

Levels 2-4
50 Ab Wheel Rollouts (break into sets)

Levels 0/1
30 Inchworms (on the turf)

From a standing forward bend, keeping your legs as straight as possible, shift your weight onto your hands and walk them away from your feet until your body is parallel to the floor in a tight hollow position with your hands stretched past your head, then walk your feet to your hands in little steps, trying to keep the legs straight the entire time.