Debs Rebellion – Shout out to everyone that came out yesterday for the Labor Day workout!!

Dexa Body Scan – Tomorrow is the day. You need to sign up through Dexa Body….RIGHT HERE! This is a comprehensive report will tell you your lean muscle mass, fat mass, bone density, and body symmetry and will tell you if you are converting excess weight to muscle. $47.

Form & Function – Improve, refine or get started on your powerlifts: back squat, bench press and deadlift. This 3 hour hands-on workshop is dedicated to maximizing your potential on the big lifts. This workshop is appropriate for ALL levels as you’ll work one-on-one with our strength coaches. You’ll master your set up, bar path, breathing as well as learn how to properly spot other lifters. $50

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

Back Squat
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%
5 x 5 at 65%

Level 2

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
2 x 5 at 55%
3 x 5 at 65%

Level 0/1

5x
5 Tempo Squats (3211: 3 seconds down, 2 second pause, 1 second up, 1 second reset at the top)
50 Plank Shoulder Taps (should take about 30 seconds)
10/10 Single leg Hip Bridge
10/10 Single Arm Swings
Rest

Conditioning

Levels 2-4
15 Minutes E3MOM (5 sets)

Max Reps Bench Press
Max Reps Pull-ups
Rest

L3/4 – M: Bodyweight Bench; F: 75-80% BW (your goal should be more than ten reps of each every round)
L2 – M: 75-80% BW; F: 65-75% BW, assisted pull-ups

Level 0/1

15 Min AMRAP (goal is 5 rounds or more)
10 Floor Press
5 Knee Push-ups
10 Ring Rows
30 Seconds Hang from Pull-up Bar