Monday 3/11/19

Monday 3/11/19

Savage Race – Try a challenging and FUN mud/obstacle race with us on March 30 in Dallas, GA! The race is 4-6 miles long and includes over 27 obstacles, including Davy Jones Locker, the Great Wall, and Shriveled Richard.
Let us know you want to run with team MVMNT by this weekend. You can shoot Guido an email (, contact him via phone (404 291-4567), or use our Google Form. Cost is $112 per person and includes all fees (insurance, processing, and tax). By registering with our team, you’ll get a 25% discount!

DELOAD week starts today! Taking a break from the regularly scheduled programming to work on wrist and shoulder mobility and stability via Animal movements and Handstands. Also featuring some brand-spankin-new metabolic conditioning workouts alongside old favorites like the Viking Blood Eagle! Hopefully you know the drill by now: DELOAD means no structured strength-specific programming, lots of mobility and skill work and conditioning. Use this week to let your body recover from the last four weeks’ effort. You should level DOWN at least 1-2 workouts this week–that means intentionally work beneath your capacity, go lighter, choose easier movement variations, don’t ‘redline’ your output. For example, if I’m Level 3, on Monday I might train at my level, then on Tuesday try the Level 2 workout, take Wednesday off, then Thursday try the Level 1 workout and remind myself how challenging it is to train with kettlebells, and then on Friday do the workout at Level 3 again.

0:00 – 20:00
Run to Sessions 1x
Animal Mobility

20:00 – 30:00
Workout Prep
Review/practice the movements for your level.

30:00 – 60:00


6x E5MOM
8 Swings
7 Burpees
6 Squat Cleans
Run 200 yd
5 Box Jumps

If you can’t complete the work in less than 4 minutes, go lighter/easier.

L4 – 135/95, 30″/24″ box, 32/24kg bell American Swings, bar facing burpees
L3 – 115/75, 24/20, 28/22 bell American Swings, bar facing burpees
L0-2 – Double or Single KB Dead Clean – Squats, Regular Swings