Costume Contest – You have one week to come up with a clever costume. Winner get a major membership discount.

Gobble Jog – We’re exactly one month away from the Gobble Jog and our annual T-giving workout. Our Gobble Job team is up and running if you choose to run the race be sure to pick MVMNT Gym during registration! If a 5k isn’t your cup of tea, come enjoy a workout instead. Either way, we look forward to seeing you on Thanksgiving!

Warmup
Jump Rope 3 Minutes

10 Minutes – Animal Locomotion – free flow
Work on transitioning from one pattern to another seamlessly. Start slowly and increase speed as you get more comfortable switching back and forth between the various animals. Feel free to work in other crawling patterns you have experience with–spider, crab, dragon, etc.

Lift

Levels 3/4

21 Minutes E3MOM (7 sets)
5 Bench Press
Increase weight each set.

Level 2

5x
5 Bench Press at 80% (calculate from most recent 1RM)
Rest 30 seconds
10 Supine Ring Rows

Levels 0/1

5x
5 Kettlebell Floor Press (Double KB)
Rest 30 seconds
10/10 KB 1-Arm Rows
Rest 60 seconds

Conditioning

“Tear Gas”

Levels 3/4

21-15-9
Jump Rope
Overhead Squats
Bar facing Burpees

L4 – 115/85, Double Unders (100/75/50)
L3 – 95/65, DUs(30/30/30)

Levels 0-2

25-15-10
Jump Rope
Kettlebell Squats
Burpees

L2 – Double KB Squats (OR Single KB OHS if you have the mobility), Single Unders (150/125/100) or DUs mixed with SUs (15/15/15)
L0/1 – Goblet or 2KB Squats, SUs (100/100/100)