Congratulations to our new Level 1 & 2s Kate, Marisol, Angela, and BJ (not pictured) all leveled up this week!

Next Monday October 8, our new pm schedule goes into effect. The gym will be open at 5pm, but the new class times are at 530pm and 630pm.

APT vs PPT: This video gets into when to use an anterior pelvic tilt versus a posterior pelvic tilt. Think about this during some of your instructor led mobility!

Warmup
0:00 – 8:00
Super Dynamic Warmup

8:00 – 20:00
Instructor Mobility

20:00 – 30:00
Review/Practice skills for today’s conditioning.

Conditioning
30:00 – 60:00

“Back on Track”

Levels 2-4

30 Minutes E6MOM (5 rounds)

5 Thrusters (L3/4 increase weight each round)
10 Pull-ups
20 Box Jumps
200 yd Run
Rest

L4 – M: 95/105/115/125/135 W: 65/75/85/95/105
L3 – M: 75/85/95/105/115 W: 45/55/65/75/85
L2 – 75/55

You have 6 minutes to complete each round; your goal should be to have 2 minutes rest between rounds. If you are getting caught by the clock, then do NOT increase the weight on the bar (probably you should take 10# off). Steady work on the box jumps, don’t rush and miss. Sprint the run, every round.

Level 0/1

200 yd Run
6/6 Kettlebell Thrusters
12 Ring Rows
12 Ball Up Sit-ups
12 Box Jumps
Rest