HAPPY BIRTHDAY IVY!!!

Today is the last day to register for the Tactical Strength Challenge in order to receive a T-shirt. (You can still register tomorrow…but, I guess you’ll go shirtless on Oct 4th?) There are some pretty major prizes being given to the top three winners in each division by StrongFirst like certifications, training gear, etc. and we have some sweet in house swag to give away from Quest Athletics and Kill Cliff. Sign up here!!

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
50 Kipping Pull-ups (C2B Level 4)
100 Push-ups
120 sec L-Sit
25/leg Pistols to a box

Level 2
30 Strict NO kip Pull-ups (band assist if necessary)
30 Hanging Scap Retractions
30 Push-ups
60 sec L-Sit
30/leg Step-ups

Levels 0/1
30 Ring Rows
30 Hanging Scap Retractions
30 Box Push-ups
180 sec Plank
30/leg Step-ups

Conditioning
“Ivy”
Levels 3/4
15 Minutes AMRAP
1 Power Clean + Hang Squat Clean (level 4 – 155/115, level 3 – 135/95)
9 Pullups
8 Double Kettlebell Swings (level 4 – 2×24/18, level 3 2×20/16)

Level 2
15 Minutes AMRAP
1 Power Clean + Hang Squat Clean (95/65)
9 Pullups
8 Kettlebell Swings (28/14)

Levels 0/1
15 Minutes AMRAP
10 Ball Slams
5 Pull-ups (or 10 Ring Rows)
10 Kettlebell Swings