Please welcome Joseph Collier Elliott to our MVMNT family. Born on 1/9/17 at 6:31 pm weighing in at 7lbs 14oz. 20.5″. We assume Sarah will be back to workout tomorrow. Because that’s how Sarah does. Congrats to the entire Elliott family!!
Big weekend for MVMNT Gym ahead. Please show your support to these athletes on FB, IG or, better yet, in person!!
WODAPALOOZA – CoachTrent is headed to Miami for the 2017 Wodapalooza Fitness Festival where he’ll compete in the Rx Men’s Team division. They kick off tomorrow with Assault on Fran: 21-15-9 Thrusters (115), C2B pull-ups, calories on the Air Assault Bike…followed by their chests exploding as they try not to hurl out back. Good luck, Boys!!
SOUTHERN OPEN – Coach Lyndzey is headed to Newnan with her Tribe: Juan, Yessi, Rachel, Bao * Anna to compete in the 2017 Southern Weightlifting Open. They would absolutely love to have you there cheering them on. Your support of our athletes means the world to them and us.
Coweta County Rec. Dept
39 Hospital Rd
Newnan, GA 30263
Of course, you’re welcome to make the journey to Miami also!
BIRTHDAY GIRL – Today is Coach Amelia’s birthday!! Sounds like burpees to me!
Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups
Skill
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
Double Unders
Hollow Hang (from pull-up bar)
L4 – 60 second Nose to Wall Handstand, 60 Seconds DUs, 60 seconds Hang from the bar while holding a tight hollow position
L3 – 45-60 second Handstand (nose to wall if possible), Practice stringing multiple DUs together, 60 sec Hollow Hang
L2 – 30-45 second Handstand, 60 sec DU practice, 45 sec Hollow Hold on floor or try hanging
L0/1 – 30-60 second Downdog Hold with feet elevated on box or stall bars, 60 sec Jump Rope practice, 30 sec Hang knee tuck
Strength
Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
3 Strict Presses
Work up to ~85% of your 1RM
Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
5 Double Kettlebell Press
30 second Plank
Conditioning
“Urolagnia”
AMRAP 9 Minutes
Levels 2-4
3-6-9-12…
Front Squats
Box Jumps
Push-ups
L4 – 135/95, 24/20, hand-release push-ups
L3 – 115/75, 24/20
L2 – 95/55, no rx box
Levels 0/1
3-6-9-12…
Goblet Squats
Broad Jumps (on soft mats–one mat width = 1 rep)
Push-ups