Friday 1/17/20

Friday 1/17/20

The Whole Life Challenge begins tomorrow?! Eeek! 7 habits over 6 weeks. We’re not just working on our food, we’re working on EVERYTHING – water, nutrition, sleep, mobility, etc.
Ready how to play here.

You don’t have to be perfect, you just have to start. A lot of the habits from the WLC will stick with you for months. Joining our team (and making it social) as well as putting in money behind it also helps you stay COMMITTED to the habits! The WLC has a lot of great resources for meal planning, at-home workouts, wellness tips, etc. Plus, your team can help you with encouragement, accountability, finding a workout partner, creating a mini-community, and just throwing out tips and tricks for getting through the Challenge.
Join our team here!

Recap of the new training cycle from Mario:

Ok gang today we embark on the first training cycle of 2020! I’m calling this a Functional Bodybuilding program–it’s designed to develop strength for those who really want to push it, but the overall volume will result in muscle hypertrophy and fat loss for everyone who stays consistent without overtraining.

The weekly schedule is very different from any of our programs in recent memory. Monday and Thursday are the big lift days. On each of these days, there are 2 main lifts (Mon – Press/Back Squat, Thurs – Deadlift/Bench) and no conditioning: just four heavy work sets paired up with a higher rep complementary superset exercise. The working sets in this program will be done all at the same weight (not increasing each set as in the previous cycle.)

On Tuesdays and Fridays, there will be heavy interval conditioning workouts: Power Cleans and Front Squats mixed with bodyweight and cardio exercises. The purpose here is to continue to build on the progress of the last couple of programs by developing more capacity to handle those lifts within the heightened stress of interval training.

On Wednesday there will be a longer, steady-state workout involving the steel mace, loaded carries, crawling drills, etc. This is intended to be used as a skill training day or even active recovery, so don’t approach it like a metabolic conditioning day and rush through the movements.

And finally Saturdays are long team/partner workouts with a high metabolic demand and a variety of strongman and functional drills to keep things interesting.

If you have any questions about the program or anything training related please don’t hesitate to ask me or Cathy in class or hit me up by email or on instagram @mvmnt_disciple.


0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 30:00

Handstand Practice
– if you already have good Handstands, do a couple of long holds (30-60 sec) facing the wall if possible and then practice kicking up and holding without the wall
– if learning, practice kicking up and also holding in the upside down “L” position with your feet on a box

Prepare for pull-ups and squats as well

30:00 – 55:00

E5MOM 25 minutes (5 Rounds)


Levels 3/4

10 Strict Handstand Push-ups
10 Front Squats
10 Pull-ups
10x 3 yd Lateral Shuffle

L4 – 135/95
L3 – 115/85, can use abmats for HSPU

Level 2

10 Box Pike Push-ups
10 Front Squats
10 Pull-ups
10x 3 yd Lateral Shuffle

L2 – 95/65, box assisted pullups

Level 1

15 Ring Rows
10 Pike Push-ups
10 Goblet Squats
100 yd Run (out to the telephone pole on the left)

55:00 – 60:00
Couch Stretch, Police Search Stretch