Friday 9/15/17

Friday 9/15/17

Show Your Love – Come watch Kimberly and The Atlanta Harlequins take on NY Rugby Club this Saturday at 6 pm at Life University’s Lupo Family Field (Turf field)!!

Anytime you have the opportunity to support a coach or a fellow MVMNT Member put themselves to the test, please make every effort to do so. And if you can’t show your love on the field, show your love with a fist bump, a shoutout on social media, etc. We’re stronger together.

Save the Date(s)  – Join Coach Amelia for a 4-week long gymnastics seminar! One class per week plus practice assignments to complete outside of class. We will be breaking down specific movements that will improve body awareness, proper technique, & strength. Class focus each week will be on a different set of movements to help you tackle everything from the most basic to the more challenging: pullups, toes to bar, handstands, and muscle-up progressions. This is a great time to perfect these skills and feel confident before the Open begins in February.

$80 for the month or $25 for an individual session
Every Wednesday in October @ 7 pm

Level 1 & 2 Tests – Monday, September 18th @ 7 pm. Be sure to get signed up even if you signed up for the cancelled Hurricane Irma test.

Get outside and have a great weekend!!

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

Press
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 70%

Level 2

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
2 x 5 at 60%
3 x 5 at 70%

Level 0/1

5x
5 Double Kettlebell STRICT Press
10 Push-ups
10/10 Single Arm Rows
30 Second Downdog Hold
Rest

Conditioning

35 Burpees
Happy Birthday!!!

“Ivy”

Levels 3/4
15 Minutes AMRAP
1 Power Clean + 1 Hang Squat Clean (level 4 – 155/115, level 3 – 135/95)
9 Pullups
8 Double Kettlebell Swings (level 4 – 2×24/18, level 3 2×20/16)

Level 2
15 Minutes AMRAP
1 Power Clean + 1 Hang Squat Clean (95/65)
9 Pullups
8 Kettlebell Swings (28/14)

Levels 0/1
15 Minutes AMRAP
10 Ball Slams
5 Pull-ups (or 10 Ring Rows)
10 Kettlebell Swings