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Friday 10/7/16

Mario sneaks under the radar once again…his birthday is this Sunday. We’re accepting advanced burpee donations today. Happy Birthday to one of the best on this Earth!!

Level 3 Test tomorrow at 10:30 am with the birthday boy and yours truly. At the same time, Trent is teaching Intro to Barbell for newly tested Level 1 & 2 members. Both of these classes are free with your dedication to getting fitter.

Throw up your X’s: Next Saturday we’re hitting Marietta Lanes for some good ole fashion bowling fun. If you’re a MVMNT ride or die, your job is to rally the new members. Social events are the best way to really become part of the MVMNT community. If you see a new person, ask them if they’re going. We always have a good time out on the town.

Gym Closure – Next Friday, Oct 14th from 9am-6pm. 6 am class is a on. You can also hit open gym Friday night until 8pm.┬áSaturday we’re taking class to the park (weather permitting, otherwise cancelled). Sunday we’re closed. We are hosting a Z-Health workshop.

Warmup

Dynamic Athletic Movement

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

Lift

Levels 3/4

21 Minutes E3MOM (7 sets)
3 Strict Press
Increase weight each set.

Level 2

5x
5 Strict Press at 75% (calculate from most recent 1RM)
Rest 30 seconds
10/10 KB 1-Arm Rows

Levels 0/1

5x
5 Kettlebell Press (Double KB)
Rest 30 seconds
10 Ring Rows
Rest 60 seconds

Conditioning

“Think Twice”

Levels 3/4

21 Power Cleans
100 Double Unders
15 Power Cleans
100 Double Unders
9 Power Cleans
100 Double Unders
AMRAP Power Cleans (until 15:00)

15 Minute limit. Increase weight each round as follows.
L4 – M: 95/135/155/185, W: 65/95/115/135
L3 – M: 75/95/115/135, W: 55/75/95/105, 50 DUs per round

Levels 0-2

15 Minutes AMRAP
100 Single Unders
10 Kettlebell Swings
10 Goblet Squats

L2 – 24/18