Monday 3/20/17

Monday 3/20/17

I think we can all relate, Courtney. ^^

Happy 13th Birthday to my favorite person in the whole world!

Finally, birthday burpees we’re all okay with.

10 PerformanceWe are placing an order today. If you need protein, carbs, antler, etc., email or text Ivy ASAP.

Dunk Truck – Full body composition testing and performance nutritional guidance. The truck will be at gym Thursday from 4-7. Spots still available. Sign up here.

Gym wide BBQ – Saturday! Open competitors should plan to get scored on Saturday. The more the merrier. Yes, you can still get scored on Friday. 17.5 heats will start by 10 am. Don’t stroll in at 11:30 and then start warming up. Food will start at noon. Please bring sides and drinks for the crowd. We’ll hangout for several hours. EVERYONE should plan to workout, cheer & eat. That means competitors, non-competitors, brand new people. EVERYONE!

Ladies Night – Workout & Wine. At the gym. Saturday, April 1st @ 6 pm.

New You Challenge starts today! A new group of women are getting started on their fitness journey. Introduce yourselves. Make them feel welcome! For some, this is the hardest thing they’ve done in a long time and you all intimidate the bejesus out of them. Shake a hand and let them know that you too are a mere mortal.

Warmup
Jump Rope 3 Minutes
Hip Mobility

3x
5 Pull-ups
10 Push-ups
15 Air Squats

L0/1 – sub 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 back squat for the day, then:

6 minutes E2MOM (3 sets)
3 Back Squats 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 Back Squat triple.
Rest 2-3 minutes between sets.
Stop when your form breaks down–make sure your chest stays up, hips go below parallel, knees track the toes, heels stay rooted.
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 Squats
4/4 Plyo Step-ups
8 Ball Up Sit-ups
30 second Reverse Tabletop
Rest 1 minute

Conditioning

“Spectatorial Left”

15 Minute limit

Levels 3/4

Double Unders
5 Power Cleans
30 Toes to Bar

Double Unders
10 Power Cleans
20 Toes to Bar

Double Unders
15 Power Cleans
10 Toes to Bar

L4 – 50 DUs, 155/125
L3 – 25 DUs, 135/95

Level 2

4 Rounds AFAP

60 seconds Jump Rope (singles or DU practice)
6 Power Cleans
12 Toes to Bar/Knee Tucks

L2 – 75/55

Levels 0/1

4 Rounds AFAP

60 seconds Jump Rope
6 Double Kettlebell Clean and Squat
12 Hang Knee Tucks/Situps