18.1 – That’s a wrap folks! Individual & Team standings will be posted tomorrow and every Tuesday for your viewing pleasure.
Whole Life Challenge – Final week!!!! I’m going to miss hearing everyone’s daily struggles and progress. To wrap this thing up, the last well-being challenge is a good one! **Intentional Acts of Kindness** aka do something nice for someone on purpose. (Why yes, these could totally sway the Open Team Spirit Points…..)
Warmup
Dynamic Athletic Movement
Hip Mobility
3x
5 Pull-ups
10 Push-ups
15 Air Squats
L0/1 – substitute 10 Ring Rows for pull-ups if necessary
Strength
Levels 3/4
(21 Minutes total)
Take 15 minutes (including warmup sets) to work up to a heavy single Bench Press for the day, then:
6 minutes E2MOM (3 sets)
3 Bench Press at 85% of today’s heavy single
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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
Take 20 minutes (this includes warmup sets) and work up to your heaviest Bench Press triple.
Rest 2-3 minutes between sets.
If you hit your max early, you can do some lighter back-off sets for technique practice.
Levels 0/1
6-8 Sets
8 Double Kettlebell Floor Press
8 Box Dips
8 Hanging Knee Tucks
30/30 Side Plank
Rest 1 minute
Conditioning
Levels 3/4
4 Rounds
3/3, 2/2, 1/1 Ladder
Split Stance Dead Clean and Squat
12 Dips
Rest 60-90 Seconds between sets
L4 – 20/16
L3 – 16/14
You will be in a half kneeling position with the kettlebell resting in front of your supporting knee at the start of every rep. Perform a clean, then squat down, stand up, lower the bell to the floor as you return to the half kneeling position. Three reps on the first side, then split jump to switch sides and repeat for 3 reps. Jump switch to the first side and perform two reps, and so on. After you’ve done the ladder, hit the rings or bars and get 12 dips. Rest and repeat. Click on the link to see a demo.
Levels 0-2
4 Rounds
3/3, 2/2, 1/1 Ladder
Dead Clean to Reverse Lunge to Squat
12 Box Dips
Rest 60-90 Seconds between sets
Clean, lunge, squat, reset–three times on the right arm, then switch sides and do three cycles on the left, then back to the right for two, etc.
The dead clean exercise is a different way to bring the bell up to the rack position than we normally use at MVMNT. Rather than initiating the movement by hiking the bell back, you will essentially jump the bell up to your shoulder along a vertical path. For this Reverse Lunge, I want you to step back with the same side leg that the kettlebell is on.