Monday 3/21/16

Monday 3/21/16

Open Competitors: Scores are due tonight by 8 pm. 

Eternal Labs: The founder of Eternal Labs, Luke Hendon, will be in the gym Thursday evening to talk shop. If you have questions about the products, when or how often to take them, bring it on. 

Saturday’s are for Q’ing: Join us this Saturday for the last of the 2016 Open workouts and a member appreciation BBQ. We’ll have chicken and steak. We’re asking that you bring sides and drinks for sharing. Barring a ridiculous 30 minute workout from Castro, if you are competing, we’re asking that you commit to doing the workout on Saturday in front of a gym full of your friends and family (so bring them too!). 

Level 3 Test: Saturday, April 2nd @ 10:30 am
Level 1/2 Test: Monday, April 4th @ 7 pm

Warmup
Dynamic Athletic Movement

3 Sets
5 Pull-ups
10 Goblet Squats
5 Down dog Push-ups
10 Kettlebell Swings

Conditioning
Level 3/4
12 Minutes E2MOM
(Level 4 – 135/95, level 3 – 115/75)
3 Clean Pulls
3 Hang Power Cleans
3 Front Squats
3 Push Presses

Level 2
12 Minutes E2MOM
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Presses

Level 0/1
12 Minutes E2MOM
Double Kettlebell Complex
5 Swings
5 Cleans
3 Front Squats
3 Push Presses