Wednesday 10/19/16

Wednesday 10/19/16

“When jarred, unavoidably, by circumstance, revert at once to yourself, and don’t lose the rhythm more than you can help. You’ll have a better group of harmony if you keep on going back to it.” -Marcus Aurelius

Halloween is kind of a big deal at MVMNT Gym. We look forward to the costumes and, more importantly, watching you workout in your costumes. Every year we have a contest and give out membership discounts. So, get your zombie fitness inspired thinking cap on and show us what you got. Come to any class on October 31st in costume, get your photo taken and prepare to be judged.

Warmup
Run to Sessions

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Backwards Downdog Walk
10 yd Lateral Monkey Walk
10 yd Panther Crawl
10 yd Frog Hop
10 yd Backward Panther Crawl

Ripped hands are NOT a trophy. They’re an injury and they stop you from training. Don’t be that person on instagram. Learn how to grip the bar & bell correctly so your hands stay intact.

Conditioning
“Twist Darts”

Levels 2-4
24 Minutes E4MOM (6 rounds)
200 yd Run
8/8 KB Snatches
15 Burpees

L4 – 24/18
L3 – 22/16
L2 – sub 1arm swings if you can’t snatch

Each round should be close to as fast as possible. You should have AT LEAST 45 seconds rest each interval. If not, cut the burpees down to 10-12 reps (but don’t sandbag it just to do fewer burpees).

Levels 0/1
4x AFAP
400 yd Run
10 KB Swings
10 Burpees

Core
3x
10 Ab Wheel Rollouts
40 yd Single Kettlebell Suitcase Carry R/L