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Friday 1/6/17

Inclement Weather: As of 11 am today, all classes are a go for Friday and Saturday. We’re placing faith in Mayor Reed’s street crew. However, please use your best judgement and exercise extreme caution when traveling. If we make any schedule changes, please check back on the blog. We’ll also post any changes on FB. We might even treat you to a heated gym.

Buford Open: Strong vibes go out to Lyndzey and Mark as they compete in the Buford Open Weightlifting Meet tomorrow afternoon. The rest of the Tribe completes next weekend in the Southern Open and are looking to set some serious PRs.

Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Pistol/Deck Squat

L4 – 60 second Nose to Wall Handstand, Alternating Pistols, 60 seconds Hollow Rocks
L3 – 45-60 second Handstand (nose to wall if possible), Single leg Deck Squat negatives (down on one foot, up on two), 60 sec Hollow Hold
L2 – 30-45 second Handstand, Deck Squats, 45 sec Hollow Hold
L0/1 – 30-60 second Downdog Hold with feet elevated on box or stall bars, Deck Squat with Med Ball Assist, 60 sec Bent knee Hollow Body


Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

3 Strict Presses
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

5 Double Kettlebell Press
30 second Plank



12 Minutes AMRAP

Levels 3/4
5 Squat Cleans
15 Toes to Bar
45 Double Unders

L4 – 155/115
L3 – 135/95, 25 DUs

Level 2
5 Hang Squat Cleans
15 Knees to Elbows
90 Single Unders (or 15 Doubles)

Levels 0/1
3/3 Kettlebell Clean and Squat R/L
12 Hanging Knee Tucks (or V-ups)
60 Single Unders