Flippin Malarkey and Body Maintenance Yoga

Yoga Class starts back up Wednesday, August 2nd at 9:45 am and 7:30 pm for one hour each. 

This 6-week Body Maintenance series is all about mobility, breathwork, and mindfulness.

Everyone is welcome to join for a single class or for the full series, even if you’ve never done yoga before, you’ll fit right in. Flatlander Fitness members and non-members are encouraged to feel better with Becky’s Body Maintenance Yoga!

Click here to see the pricing options and reserve your spot.

Wednesday – July 26, 2017 – 170726
Context:   Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging strict press for 3 reps, or do 5 reps on the minute for 6 minutes (at 50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “Flippin Malarkey”
           For time – 6 rounds (plus a “game changer”)
           8 push press (Health: 35lb / Athletic*: 65lb/ Performance: 95lb)
8 knees-to-elbow
12 Russian Kettlebell swing (Health: 35lb / Athletic*: 53lb / Performance: 70lb)
8 bootlegger burpees 15’ (a hybrid of burpees and shuttle sprints, do a burpee, run the distance, then turn around and face the lane before repeating)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 15 – 23 min, about 3 min per round including rest. Scale Up: 135/85lb bar, 88/70lb kb
Compare to: April 2, 2017
Coaching Tips: Try to do big sets on the push press and the knees to elbows since you’ll be coming off a minute rest each round. Keep up a good pace and try and ‘burn out’ each round on the kb swings and bootleggers.
Game Changer: ‘Performance only’.  Row for Calories Between minute 20 and 23. Subtract one second for each calorie rowed. If you finish before minute 20, wait until 20min to start the row, if you finish between 20 and 23, row as many calories as possible until 23 minutes. If you finish after, no rowing.
Optional ‘Cash Out’: none
“By the Numbers” Book References: Push Press p. 292, K2E p. 239, KB Swing p. 277