Tuesday 1/19/16

Tuesday 1/19/16

So glad I missed the pre-sneaker period.

Level 1/2 Test: Monday, January 25th at 7 pm. 

Level 3 Test: Saturday, February 6th at 10:30 am. If want to officially be scored in the Open, you must be a Level 3 or higher. Sign up is required for all testing. Do that here.

The Movement Fix Workshop: Sunday, February 21st, $199. In a nutshell, specifically designed for athletes and trainers to identity mobility weaknesses, learn how to fix them and set PRs. You can learn more here. (Gym is closed all day.) This is open to any member or non-member.

Warmup
Dynamic Athletic Movement

Skill
20 Minutes
All Levels

6 x 5
Overhead Squat
Downdog Push-ups

L3/4 – add weight each set if possible 
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Lift
3 x 5 @ 85%
Squat

Levels 0/1
5 x 5
Double Kettlebell Squat

Conditioning
EMOM 10 Minutes
Burpees one minute, Wall Balls the next

L4 – 12 Burpees, 15 Wall Balls (20/14)
L3 – 10, 12 (20/14)
L2 – 8, 10
L1 – 5, 8
You should aim for about 30 seconds of work and 30 seconds of rest each minute.