Weekend in Review: Bring a Friend Day was awesome!! Many thanks to everyone that brought your fam to workout with us. Great turnout and even better energy!
We have two new Level 4 athletes: Shannon (aka Shabo) and Bethany!! Both of these ladies took the test Friday morning and absolutely crushed it. Interested in Level 5? Search the gym to find what you’re looking for.
Dogg Days Are Over: But not until Tribe makes their Olympic weightlifting debut this Saturday at the Dogg Days of Summer Open at the Coweta County Rec Center. Anna and Rachel start lifting at 10 am. They’ll be followed by Mark, Bao and John Livergood over the course of the afternoon. If you can get down there (or want to tag along with me. I’ll be heading down around 9:30), please come support your fellow athletes!!
September Sneak Peak:
Intro to Barbell – Saturday, Sep 3rd at 10:30 am
Labor Day – One class only at 10 am
Trivia Night – Saturday, Sep 10th at 6 pm
Level 1/2 Test – Monday, Sep 12th at 7 pm
Dunk Truck – Monday, Sep 19th from 4-7 pm
MVMNT Day at Dobbins Air Force Base – Saturday, Sep 24th
Warmup
Jump Rope 3 Minutes
Skill
Level 3/4
12 Crow Hold to Somersault*
20 Handstand Pushups (level 3 negatives)
50 Stall Bar Leg Raises
100 Air Squats
*Practice finding your balance in the Crow pose, and then overbalance toward your fingertips, tucking your chin and rolling through a somersault into a squat stance. It should go without saying that if you can’t get into the Crow pose yet, work on that rather than the somersault.
Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats
Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats
Conditioning
“Patient Zero”
Levels 3/4
E2MOM 12 Minutes
4 Clean Pulls*
4 Hang Power Cleans
4 Front Squats
4 Burpee Pull-ups
L4 – 135/95, C2B Pull-ups
L3 – 115/75, kipping or jumping pull-ups
*NOT a high pull, no elbow bend– just pull from the floor, shrug and extend up on the toes
Level 2
E2MOM 12 Minutes
Double Kettlebell Complex
5 Swings
5 Cleans
5 Squats
5 Burpees
Levels 0/1
12 Minutes AMRAP
Single Kettlebell Complex
5 Swings R side
5 Cleans R side
5 Squats R side
5 Burpees Repeat on L side
Compare to 6.13.16
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