Monday 9/11/17

Monday 9/11/17

Due to Irma’s tropical storm force winds and heavy rain that is predicted to hit our area, MVMNT will be closed all day today.  Please be safe and stay off the roads unless necessary.

It should be noted that if you have a timekeeping device and a body, you might be able to figure out a way to do the conditioning portion of today’s workout at home.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup – try to increase weight each set

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 70%

Level 2

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

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
Burpee Challenge Prep
8 minutes AMRAP
40 seconds work
20 seconds rest

L3/4 – must perform burpees under pull-up rig, jump up and touch the pull-up bar with both hands each rep