Wednesday 9/26/18

Wednesday 9/26/18

PM Schedule Change: By popular demand, starting Oct 8, Monday, the 5pm & 6pm class will change to 5:30pm & 6:30pm.  We want you to get your FULL hour of exercise, so this schedule change should also help everyone achieve a proper, not rushed warmup. 👍

Level 1/2 Test: Monday, Oct 1st @ 7pm, we’ll be having a Level 1/2 test. Register on Mindbody.
Here is a list of the skills and standards for each level test. Remember, you can miss two! If you know you’re going to bomb 2 and are iffy on a 3rd, you’re ready for the level test. Don’t be shy!

Kettlebell Skillzzz: Mario demos some of the Kettlebell Drills we’ll be seeing in the Skill work today.

Warmup
0:00 – 5:00
Jump Rope 3 minutes
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 22:00
Kettlebell Around the World Drills:
Slingshot (hand to hand pass)
Slingshot Catch and Change Direction
Tactical Lunge
Figure 8’s

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Deadlift
Work up to a heavy set of 5
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

37:00 – 42:00
3x E2MOM
5 Deadlifts at 80% of your heavy set for the day

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the Deadlifts.

8 Double Kettlebell Suitcase Deadlifts
10 Alternating Downdog Scorpion Kick to Dancer’s Bridge
10 Slow Eccentric Supine Ring Rows (3 count negative)

Conditioning
42:00 – 50:00
Movement Practice and Workout Setup

50:00 – 60:00

“Bremelanotide”

10 minutes AMRAP

Levels 2-4

10 Swings
10 Alternating Goblet Lunges
10 Burpees

L4 – 32/24
L3 – 28/20
L2 – 24/16

Level 0/1

10 Swings
10 Alternating Lunges
5 Burpees