Massive Strength Vibes – Going out to Vanessa PrettyStrong Gale as she hits the platform for Raw Nationals for the first time since Ro was born. She’s looking stronger than ever and we’re expecting some major PRs. If you want to check out the live stream….WATCH NOW!
Toes To Bar Success – Many thanks to everyone that came out for the TTB clinic last night. About those hip flexors…..time to go to work! Join us next week for HANDSTANDS! The Handstand Workshop is almost full. If you plan on participating, you need to get your name on the list ASAP.
Level 3 Test – Saturday’s Level 3 Test is a go. If you are ready, TEST. If you want to roll into 2018 as a Level 3, we might have one more test around Thanksgiving. If that’s you, you need to reach out to us and let us know.
Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups
Level 0/1
3x
10 Swings
1/1 Getup
Strength
30 minute limit
Levels 3/4
Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
1 x 3 at 60%
1 x 1 at 70%
1 x 1 at 80%
5 x 1 at 90%
Level 2
Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 1 at 70%
1 x 1 at 80%
3 x 1 at 90%
Level 0/1
5x
5 Double Kettlebell Sumo Deadlift (hold for 2 full seconds at lockout)
5/5 Single Kettlebell High Pull
10 Box Jumps
30 second Reverse Table
30/30 Hip Flexor Stretch
Rest
Conditioning
5x
Sled Push
Box Jumps
REST
L3/4 – after each Sled Push, 10 Box Jumps 30/24
L2 – 10 box jumps 24/20
L0/1 – 10 low box jumps/broad jumps