Tuesday 10/25/16

Tuesday 10/25/16

#tbt to that time @msauro33 got the biggest ego trophy #truth #Mvmntgym #mariettasquare #biggestego

A video posted by MVMNT Gym (@mvmntgym) on

Gobble Jog – The MVMNT Gym team is available to join now! Joining the team means your race packet will be available at the gym for pickup. Your job is to beat Mario in the timed 5k. Takers?

Costume ContestTake a look back to 2014. I’m still impressed that someone was willing to wake up at 5 am and paint their body blue. (Yes, he won that year.)

Warmup
42 Burpees

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

Take 15 Minutes to work up to a heavy single Squat Clean.
Then 6 Minutes E2MOM
3 Squat Cleans at 85-90% of today’s heavy single

Level 2

5x
3 Power Cleans at 80% (calculate from most recent 1RM)
Rest 30 seconds
30 second Hanging L

Levels 0/1

5x
5 Kettlebell Clean + Squat (Double KB)
Rest 30 seconds
30 second Hanging Knee Tuck
Rest 60 seconds

Conditioning

“The Champ”

Levels 3/4
10 Rounds AFAP (15 Minute Limit)
2 Muscle Ups (Bar or Rings)
5 Hang Power Cleans

L4 – 135/95
L3 – 115/75, kneeling/band assisted muscle ups OR 5 pull-ups + 5 dips

Level 2
15 Minutes AMRAP
5 Pull-ups
10 Box Dips
10 Double Kettlebell Cleans

Level 0/1
15 Minutes AMRAP
10 Ring Rows
5 Push-ups
5/5 Kettlebell Cleans R/L