Congratulations to Matt Wilson, MVMNT’s newest Level 3!!!

Weekend classes CANCELLED. We will be hosting a chiropractic seminar this weekend. All classes are cancelled.

Pool Party: Please get your RSVPs into ivy@mvmntgym.com this week. It’s this Saturday at 1 pm and we need to start prepping. This is potluck style. Please bring drinks and snacks for sharing and anything you want to grill. 

This week we’re starting another Athletic Power cycle. The focus of this program is explosive power development and fat loss. There are two lower and two upper body focused days, one day of speed work, and one total body strength circuit day.

The workout sessions will involve multiple lifts and partner training and timed conditioning intervals so things may be a little chaotic this week. Please show up on time and prepared. Remember this is group training so it’s important to gather as a group to get the explanation/demo of the workouts, that way everyone can get to work at the same time and be on the same page. There’s a lot of work crammed into these sessions so there really isn’t any time for distraction if you want to get it all done.

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Box Jumps
(Levels 0/1 can sub broad jumps if necessary)

B.
3 sets
5 Jump Squats
(L3/4 – empty bar, L2 – kettlebell, L0/1 – unweighted)

Lift

Levels 2-4
5 x 5 
Back Squat (65%)

Levels 0/1
5 x 5
Kettlebell Squat

Conditioning

Alternate with a partner:

A.
4 Rounds (each 1:15/1:15)

8 Front Squats
45 sec max reps Box Jumps
Rest (1:15, during your partner’s turn)

(L4 – 115/85, L3 – 95/65, L0-2 – KB goblet squats)

B.
3 Rounds

60 sec Farmer Walk
60 sec rest