Monday 10/28/19

Monday 10/28/19

Check out Billy competing in the Savage Race this weekend!

This Thursday is spooky-time – Halloween. Feel free to show up to the gym in your favorite costume and get ready to 🎃 SWEAT 🎃

MVMNT Holiday Shred – the Holidays can be a wonderful time of the year, but it can also wreak havoc on our routines, our schedules, and even our overall health. So we’re setting up a challenge that will make you think twice before you skip the gym or grab that free donut at the office. Introducing ➡ the 2019 MVMNT Holiday Shred! During this challenge, we’ll focus on the four things that we think are vital to a healthy life – Nutrition. Strength. Conditioning. Mobility.
Tomorrow we’ll learn about the Nutrition part of the challenge.
If you want a leg up on the competition, join our Facebook Group (it has all the deets posted in a document if you want a sneak peek).
We start on November 4th!


0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 25:00
Pressing prep:

Partner Med Ball Chest Pass
Kettlebell Single Arm Row
Depth Jumps

L2-4 – step forward off a low box, and rebound up onto a taller box
L1 – (same as above OR) step forward off a 6″ box and rebound into a broad jump


Levels 2-4

25:00 – 45:00

Spend about 10 minutes on warmup sets, then in the next ten minutes:

3 supersets
5 Bench Press
5/5 Med Ball Rotational Throw (punching throw, not a rugby style toss)

– During your warmup sets, do NOT superset with Med Ball Throws, save that for the three work sets ONLY.
– The supersets should be done with the same weight for all three sets, do not increase/decrease the load.
– The Med Ball weight should be in the 8-14# range, not heavier

Level 1

25:00 – 45:00

5 sets (roughly E4MOM)

5 Double Kettlebell Floor Press
10 Med Ball Horizontal Throw (at the wall)


45:00 – 50:00
Workout prep

50:00 – 60:00

“Good Fellows”

10 minutes AMRAP

Levels 2-4

10 Alternating Single Arm Swings
5/5 Single Arm Squats
10 Crossover Push-ups

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

Level 1

10 Swings
10 Goblet Squats
10 Push-ups