Monday 2/25/19

Monday 2/25/19

Welcome Cathy to the MVMNT Coaching Team! She’ll be heading up some of our AM classes.

We’ll have our Q&A with Mario this Tuesday night at 7:30pm. Bring your notebook and pen!

Mark your calendars for the Savage Race on 3/30. Be sure to register with the MVMNT Gym team 👟 so we can get SAVAGE together.

Warmup
0:00 – 10:00
Jump Rope/Quick Feet 3 minutes
Instructor Mobility

Strength
30 minutes (15:00 – 45:00)

A. 15:00 – 27:00
4x EMOM

Level 4

8 Back Squats at 205/165#
16 Toe-Touch Push-ups
Rest

Level 3

8 Back Squats at 175/135#
14 Toe-Touch Push-ups
Rest

Level 2

8 Back Squats at 155/115# (Or sub double kettlebell squats)
12 Toe-Touch Push-ups
Rest

Level 1

8 Double Kettlebell Squats
12 Toe-Touch Push-ups
Rest

B. 30:00 – 42:00
4x EMOM

Level 2-4

8/8 Farmer Step Ups
12 Ring Rows

Select a weight that is challenging but doable. No one should fail any reps because of lack of strength or endurance.
Most L3/4 men should be able to handle 16k/35# per hand or more. L3/4 women 12k/25#. Go heavier or lighter as necessary but remember it’s your workout, make the most of it.

Level 1

12 Ring Rows
8/8 Goblet Step Ups

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Reactive”
(10 minute cap)

Levels 2-4
10-15-20 Alternating Single Arm Plyo Sumo Deadlifts
15-10-5 Single Kettlebell Push Press per arm (finish all reps on one arm before switching)

L4 – 24/18
L3 – 20/16
L2 – no rx

Level 1
5x AFAP
10 Alternating Single Arm Plyo Sumo Deadlifts
5/5 Push Presses

Level 0
per coach’s instructions