Wednesday 8/23/17

Wednesday 8/23/17

Are you following us on instagram?? If not, you’re missing out on gems like these!

Upcoming September Events

Labor Day – One workout only at 10 am.

Dexa Scan – September 6th. Appointments available from 7 am – 7 pm.

Form & Function Powerlifting Seminar – Saturday, September 9th from 10 am – 1 pm.

Level 1 & 2 Test – Monday, September 11th at 7 pm.

Registration required for everything. We’re empowering you to find those links (MindBody, Events page, etc.)

There’s gonna be a LOT of fan gatherings today. Good luck……

Warmup
Run to Sessions

5x
20 yd Bear Crawl
20 yd Spider Walk

Conditioning

There’s a lot going on in today’s workout, so make sure you understand what is required for YOUR LEVEL. Don’t worry about what everyone else is doing unless you feel like dropping down a level because you are worn out from the last couple of days of training or are recovering from an injury.

“The Arbiter”

With a 30 minute running clock:

From 0:00 – 12:00

Levels 3/4
12 Minutes E3MOM (4 rounds)
400 yd Run
20 Wall Balls

If you can’t maintain the 3 minute interval, you are automatically demoted to Level 2 until the next Level 3 test. You will have to re-test before participating at Level 3 or 4 during conditioning in class again.

Level 2
12 Minutes E3MOM (4 rounds)
20 Wall Balls
400 yd Run

If you are considering taking the next Level 3 test, this should be a good indication if you are ready. You should finish each round in about 2:45 in order to have a good chance of passing the test.

Levels 0/1
12 Minutes E4MOM (3 Rounds)
10 Double Kettlebell Thrusters (or 5/5 single kb)
400 yd Run

Rest/Stretch for 8:00
You may not touch the barbells during this time.
At 20:00,

Levels 3/4

From 20:00 – 25:00
Work up to a Max Effort Clean and Jerk

From 25:00 – 30:00
AMRAP Clean and Jerks with your Max Effort weight

Score: Post weight x reps completed (from 25:00 – 30:00) on whiteboard (e.g., if you work up to 215 in the first 5 minutes, then get 14 reps during the last 5 minutes, your score is: 215 x 14 = 3,010).

Level 2
(including those former Level 3/4 who bombed out/weren’t able to complete the first part of the workout as Rx)
10 Minutes EMOM
1st minute 15 Box Jumps
2nd minute 10 Ab Wheel Rollouts

Levels 0/1
10 Minutes EMOM
1st minute 10 Wall Balls
2nd minute 30 second Hollow Hold