First Kickboxing class is THIS Saturday! Bring a jumprope and gloves. If you’re not sure what gloves to get, bring your jumprope to the first class and Mario will help you out with the gloves.

Krav Workshop is happening on Feb 9th from 1-3pm. Krav Maga is a fighting system developed for the Israeli Defense Forces that focuses on real world situations and its extreme efficiencies (thanks Wikipedia!). I’ve taken Mario’s Krav classes and they’re so fun – you learn a lot sweet moves and you also learn a little about yourself.
Class is $25 for members and beginners are welcome.

Blender Bottle Social Media Challenge! Want a free blender bottle? All you have to do is post Monday’s blog picture on your social media and tag the gym! That’s it. Complete the Challenge by February 6th and we’ll get you a MVMNT Gym Blender Bottle. Cool, right?
Instagram: Be sure to tag us @mvmntgym (and go ahead and tag Mario too @mvmnt_disciple)!
Facebook: You can create your own post. Be sure to tag the gym (If you type “@ M V M N T .. ” the gym should pop up. If it doesnt, be sure you’ve liked us on Facebook).
Or you can just share this post.
Everyone wins here!
This Challenge is open to gym members only.

View this post on Instagram

Nothing exciting here: working on basic gymnastic skills. Focusing on maintaining good body position; trying to make pretty shapes. Slowly, carefully rebuilding my pistol—this movement wrecks my back because of the lumbar flexion in the bottom range. ——————————————————//————————————————— • • • • • 3x One minute on/One minute off Face the wall handstand hold Box assisted pistols Hollow body hold • • • • • ——————————————————-//————————————————— . . . . . #kettlebellstrength #kettlebelltraining #kettlebellworkout #kettlebells #gymnastics #calisthenics #skillacquisition #practice #gymnasticsdrills #bodyweighttraining #growth #unconventionaltraining #practice #personaltrainer #coach #kettlebell #physicalculture #mvmntgym #jointhemvmnt

A post shared by Mario Carlomagno (@mvmnt_disciple) on Jan 12, 2019 at 11:59am PST

Warmup
0:00 – 10:00
Super Dynamic Warmup
Instructor Mobility

Skill
12:00 – 30:00

18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Handstand
Pistol/Russian Step Ups
Hollow/Arch (aka Superman/Banana – roll back and forth between the two positions, holding for a couple of seconds each time)

L4 – 60 second freestanding handstand walks (just a few yards at a time), Alternating Pistols
L3 – 45-60 second Handstand (shoulder taps if possible), Box pistols/negatives
L2 – 30-45 second Handstand, Box assisted pistols/negatives
L0/1 – 30-60 second Downdog Hold and practice Kicking up–either on the wall or in open space, High box Step up (single leg balance)

Conditioning
30:00 – 35:00
Workout Prep

35:00 – 60:00

“Shakedown”

Levels 3/4
25 Minutes E5MOM (5 rounds)
10 Barbell Snatches (OR 10/10 Kettlebell Dead Snatches)
10 Overhead Squats (OR 5/5 Kettlebell OHS)
200 Yd Run

L4 – 115/95 (24/18)
L3 – 95/65 (22/16)

Levels 2
25 Minutes E5MOM (5 rounds)
10 Double Kettlebell Clean + Press
5/5 Overhead Squats (OR 10 DKB Squats–depending on your ability to get the full ROM)
200 Yd Run

Levels 0/1
25 minutes E5MOM (5 rounds)
200 yd Run
8/8 Kettlebell Clean + Press
10 Goblet Squats