Thursday 8/3/17

Thursday 8/3/17

On the fence – For anyone debating the Level 1 or Level 2 test on Monday….come take the test. If you think Level 1 is pointless and doesn’t change your workouts, you’re wrong. Taking the Level 1 test demonstrates to us that you care, that you have prioritized your fitness above sitting on the couch, that quality movement is more important than feeling the burn and getting toned. Every person that has taken the Level 1 test has advanced to the next level faster and more skillfully than those that waited and waited and waited and waited to take the Level 2 test. And so, show up and put yourself to the test….

Level 1/2 Test – Monday, August 7th @ 7 pm. Registration is MANDATORY. If you’re testing for Level 2 and you’re deadlifting…..those shins need to be covered.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
10 Swings
1/1 Getup

Strength

Levels 2-4

30 Minutes E3MOM (10 sets)
1. 3 Romanian Deadlift at 70% of Deadlift 1RM
2. 5 Weighted Sit-ups
3. 5 Box Jumps

Romanian Deadlifts are performed from a narrow stance (feet less than hip width apart). First deadlift the bar to your hips (this does not count as a rep), then push your hips back and lower down slowly, keeping your back rigid, hips high, and knees slightly bent. Stop a couple of inches below your knees and come back up to standing by forcefully engaging your glutes and pushing down hard through your heels. The bar does NOT touch the floor until the set is complete.

Use two heavy kettlebells for the weighted sit-ups. Either have a partner hold your feet or anchor them under the stall bars or dumbbells.

Levels 0/1

5 sets (25-30 minutes)
5/5 Single leg Deadlift
10 Medicine Ball Overhead Sit-ups
30/30 Side Plank
Rest 60 seconds

Conditioning

“Evangelion”

(12 minute limit all levels)

If class is big you’re going to have to be creative about sharing boxes. Two people can easily use the same box for step ups if you position yourselves correctly as you perform the exercise.

Levels 2-4

5x AFAP
15 Heavy Swings
6/6 Plyo Step-ups

L4 – 32+/24+
L3 – 28-32/22-24
L2 – 20/16

Levels 0-2

5x AFAP
10/10 Step-ups (not Plyo)
15 Swings