Friday 7/21/17

Friday 7/21/17

Drs. V & David, our strength coaches, have offered MVMNT gym members a 10% discount on any care plan at Thrive Wellness Center! Why? Because they love what they do, and they want to share it with the entire MVMNT community. ___________________________ Thrive utilizes state of the art equipment to better assess the function of your nervous system. Unlike traditional chiropractic, there is no popping, twisting, or cracking. We implement the most researched techniques in chiropractic, using light touches and an adjusting instrument to signal the brain to release spinal chord tension. This type of care has shown improvement in structure, movement patterns, body awareness, bodily pain, and overall quality of life. Consultations are always complimentary to see if what we do in our office is right for you! @thrivologists #MVMNT #mvmntgym #mariettasquare

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Warmup
Speed Ladder
Hip Mobility
10 Downdog Push-ups

Kettlebell Warmup Complex

5x
1 Rep each exercise:
Swing
Clean and Push Press
Snatch
Reverse Getup
Switch hands

The kettlebell should not be set down at all during the 5 rounds. Select a light enough bell that you can get through all 50 reps without putting it down. If you need to rest, do it with the bell locked out overhead, or in the rack position. In the event you set the bell down before completing this complex, you owe a burpee penalty based on your level (L4 – 50, L3 – 40, L2 – 30, L1 – 20, L0 – 10).

Conditioning
With a running clock:

Levels 2-4

“Isabel”
30 Snatches AFAP
Rest until clock hits 12:00

L4 – 135/95
L3 – 115/75
L2 – 95/65

At 12:00 –

“Rahoi”

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 Minutes AMRAP
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees

L3/4 – 95/65
L2 – 75/55

Levels 0/1

6 Heavy Sled Pushes (rotate through one at a time with other L0/1 members)
Rest until clock hits 12:00

At 12:00 –

12 Minutes AMRAP
6 Box Jumps
6 Double Kettlebell Thrusters
6 Burpees