Thursday 3/9/17

Thursday 3/9/17

17.3 Live Announcement & Throwdown  – Tonight at 8 pm. When asked why she volunteered, she simply replied, “YOLO.”

Don’t forget your post workout protein – Grab & Go protein and carb packs available at the front desk. $3 each. Protein comes in chocolate and vanilla. Carbs in Raspberry and Lime.

Check out this demo on assisting with the handstand walk.

Dynamic Athletic Movement
Hip Mobility

10 Overhead Squats
5 Downdog Push-ups

L2-4 – barbell
L0/1 – PVC pipe Face the Wall OHS


15 Minutes

Level 4
10 Yd Handstand Walk
5 TRIPLE Unders (just attempts if you can’t get it)
30 second L-Sits
Rest 30 seconds between each exercise

Level 3
10 Yd Partner-assisted Handstand Walk (partner spots your legs)
10 CONSECUTIVE Double Unders
30 second L-Sit
Rest 30 seconds between each exercise

Level 2
20-30 second Handstand on the wall with Shoulder Taps
60 seconds Double Under practice
15 second L-Sit
Rest 30 seconds between exercises

Levels 0/1
5 kick up to handstand attempts (just practice kicking up so your weight is all on your hands, don’t worry about getting into a handstand)
20-30 second Downdog with feet on a box or on the stall bars
60 seconds jump rope practice
15 second Knee-Tuck-Sit
Rest 30 seconds between exercises


20 Minutes

Levels 2-4

Barbell Snatch Progression

5 Sets
3 Power Snatch (from floor)
30/30 Side Plank
30 Second Downdog Stretch
Rest 60-90 seconds

Levels 0/1

6-8 Sets
6/6 Single KB Russian Step-ups
6 Double KB Push Press
30 Second Plank with Shoulder Taps
Rest 60 seconds


40 yd Kettlebell Waiter Walk R/L
30 Bicycle Sit-ups (pause when elbow touches knee)