Wednesday 1/23/19
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Wednesday 1/23/19

Whole Life Challenge has begun! We’re eating and sleeping and hydrating like no one’s business.
The Challenge runs until March 1st, so if you need a big change, why not do big things? You have about a dozen other MVMNT gym members going through the same work as you. You can still join our team!

Krav Maga Workshop is on February 9th, 1-3pm. Mario will be teaching, and you will have a good time! Non-members and beginners are definitely welcome, so don’t be shy!
Members: $25
Non-members: $40
#wham

New Kickboxing class starts February 2nd.
Schedule is: Tuesdays + Thursdays at 11:30am and Saturdays at 10:30am.
#kapow

Warmup
0:00 – 12:00
Quick Feet/Jump Rope 3 minutes
Instructor Mobility

Skill
12:00 – 25:00
Kipping Pull-up Practice
Overhead Position Screen
Strict Pull-up Screen (must be able to do 3 reps strict to safely kip)
Controlled Swing on bar (hollow/arch)
Drive – load the hips as you come behind the bar
Kip up on floor
swing-drive-kip and pull chin over bar
Return phase (cycle to the next rep)

Strength
25:00 – 45:00

Levels 2-4

5 Sets (E4MOM)
5 Back Squat (increase weight each set)
30 Crab Kicks

L3/4: 65/70/75/80/85%
L2: just start conservative and add a little weight every set if you don’t have a 1RM yet

Level 1
20 minutes

5 sets (E4MOM)
8 Double Kettlebell Squat
20 Crab Kicks
30 Second Downdog Hold
Rest

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Bad Body Language II”

Levels 3/4
**OPTIONAL Barbell version**

10 minute limit

20-15-10-5
Barbell Snatches
Lateral Hop Burpees (jump over the bar)

L3/4 – 95/65

Level 2(and 3/4)

10 minutes AMRAP

10 Alternating Snatches (swing to switch hands or if you know the tactical snatch, try that instead)
10 Lateral Hop Burpees (jump over the bell)

L4 – 24/18
L3 – 22/16
L2 – no rx weight

Level 0/1

10 minutes AMRAP

20 Alternating Swings (try to work on hand-over-hand switch)
10 Lateral Hop Burpees (jump laterally over a line on the floor)