Friday 11/13/15

Friday 11/13/15

The Tribe is growing…

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” – Marcus Aurelius

CONGRATULATIONS TO MVMNT FOR LIFE!!!! Today is day 56/56. 

WLC Final Points

Level 3 Test tomorrow. Good luck to those stepping up to the plate. You got this.

Yoga Update: We’re pressing pause on yoga until after the new year. Niki and Danielle are putting together two yoga events including a Post Turkey Flow and Nurture and Detox Stretch in the coming weeks. We’ll post dates soon. 

Warmup

Dynamic Athletic Movement

3 x Single Kettlebell Warmup Flow
– use a light kb, do not put it down or rest until the entire circuit is completed, rest a minute between sets

10 Goblet Squats
5 Two Hand Swings
10 Alternating Swings (switch hands at the top)
5 Clean + Push Press R/L
1 Reverse Getup R/L

Lift

3 x 5 @ 70-75-80%
Squat

Levels 0/1
5 x 5
Double Kettlebell Squat

Conditioning

Alternate sets with a partner.

Double Kettlebell Complex:

Clean
Press
Squat 
Push Press
Squat

L3/4
5 sets, 5 reps each movement

L0-2
5 sets, 3 reps each movement