Thank you!!! – Many, many thanks to Mario, John Moulton, Mark, Kiki & Rob for their major clean up efforts. Thanks to every member for their patience and flexibility over the last few days while we dealt with the flood damage. Things are back in order, everyone is back from spring break and we’re looking forward to some quality strength and conditioning time this week.

Sign Up for class!! – If you aren’t signing up, you’re paying the price. Literally.

Great things happen when you level up. – Congrats to DJ & Tawney for completing their first 5k this weekend. They completed the last New You Challenge and a month later became Level 1s. Dream team!!

So Hot in Herre – Ladies & Gentlemen, it’s getting hot. For most of us, that means more water and even more sweat. While this may not be LA Fitness, we do except you to leave the equipment sweat (and DNA) free for the next user. Bring a small with you to class and mop up your salty tears.

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Box Jumps

L0/1 – sub broad jumps if necessary

B.
3 sets
5 Jump Squats

L3/4 – empty bar, add weight each set
L2 – kettlebell
L0/1 – unweighted

Strength
20 Minutes (total, including warmup sets)

Levels 2-4
5 x 5
Back Squat (75%)

Levels 0/1
5-6 sets
5 Double Kettlebell Squats
5 Push-ups
30/30 Side Plank
Rest

Conditioning

Alternate with a partner:

A. (10 Minutes)
4 Rounds (each 1:15/1:15)

8 Front Squats
45 sec max reps Box Jumps
Rest (1:15 seconds, during your partner’s turn)

It’s important to understand the timing on this or everyone will be lost. You have 30 seconds to complete 8 squats–if you finish early, you must rest until 30 seconds is up. Then you have 45 seconds to get as many box jumps as you can. It goes like this:
At the call of “3,2,1 go!” Partner A will begin 8 squats; once she is finished, she has to wait until the timer hits :30 at which point she will begin box jumps for 45 more seconds. At 1:15, the coach will call “switch!” and now Partner B starts his squats while Partner A rests. At 1:45 on the clock Partner B will begin his box jumps until 2:30, when the first round is over and now Partner A starts her second round of squats.

L4 – 115/85
L3 – 95/65
L0-2 – KB goblet squats

B. (6 Minutes)
3 Rounds

60 sec Farmer Walk
60 sec rest