Tonight is the Level 1/2 Test at 7pm. Be sure to register on Mindbody and show Mario what you’re made of!

Next Monday October 8, our new pm schedule goes into effect. The gym will be open at 5pm, but the new class times are at 530pm and 630pm.

Uplifting News of the Day: Steve-O finishes a triathalon; 10 years sober – Congratulations to Steve-O for doing something WILD and completing a triathalon! His health has been a big goal over his decade of sobriety, and the proof is in the pudding.

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 Catch to Press
Catch to Rotating Press
Crazy 8 with Rotating Press

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Back Squat
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 Back Squats 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 squats.

8 Double Kettlebell Squats
30 Bear Crawl Position Shoulder Taps (try not to let your hips move)
3-5 Controlled Eccentric Chin ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

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

50:00 – 60:00

“Fishing Expedition”

10 minutes AMRAP

Levels 2-4

4x
Dead Contralateral Split Clean (step back with the same side leg as the hand you’re holding the bell with)
Single Arm Squat
Switch sides
8 Crossover Push-ups

L4 – 24/18
L3 – 22/16
L2 – no Rx weight

Level 0/1
If you have a good split clean and can handle the crossover push-ups, do the workout above. Otherwise:

3 Single Arm Dead Cleans
3 Reverse Lunges
3 Single Arm Squats
Repeat on other side
10 Push-ups