PM Schedule Change: By popular demand, starting Oct 8, Monday, the 5pm & 6pm class will change to 5:30pm & 6:30pm.

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.

What We’re Reading:  Readers Digest – 14 Exercises to Never Do After Age 50.
The list includes yoga, push-ups, squatting with weights, deadlifts, burpees, spin class, BENCH PRESS… all the fun things really.
Methinks you shouldn’t believe everything you read on the internet.
(Thanks Robert for the hot tip!)

Friday Fun: We have some Game of Thrones off-season training going on! Coach John shows us he’s ready for battle #TheNorthRemembers

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
Crazy 8’s

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Bench Press
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 Bench Presses 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 Floor Press.

8 Double Kettlebell Floor Press
10 Alternating Cossack Squats (no weight, grab the rig or a ring for balance)
3-5 Slow Eccentric Pull-ups (5 count negative)

Conditioning
42:00 – 48:00
Movement Practice and Workout Setup

48:00 – 60:00

“HAARP”

12 minute limit

Levels 2-4

AFAP
20-15-10
Front Squats
Push Presses
Pull-ups

L4 – 115/75
L3 – 95/65
L2 – 75/55

Level 0/1

6x AFAP
8 Goblet Squats
8 V-ups
8/8 Push presses
8 Ring Rows