Thursday 12/8/16

Thursday 12/8/16

T-Minus Two Days. Time to Backwards Plan. You’ve RSVPed, got your sitter lined up, outfit planned, wine purchased, meatballs out of the freezer (jk, you would never buy frozen), and, most importantly, you’ve scoured every closet in your house for coats no longer in use. Please bring your gently used & clean coats to donate to One Warm Coat!!

Fashionably Late – Sure, you might not show up to the party at 7 pm on the money. Fair enough. You will want to be in the gym all settled in during the 8 o’clock hour for a special presentation.

Get your votes in – We need everyone to vote ASAP! Avoid the long lines at the polls and vote early. Be sure to consider EVERY member when you’re voting. Phone a friend if you need to submit an absentee ballot.

Here’s the list so you can pre-game:

Gym Comedian – Goes without saying.

Silent Ninja – The person that gets in, gets it done and doesn’t say much. In and out of the gym like a ninja.

Most Burpees Owed For Being Late – All of a sudden this person is on time this week. Shocking.

Dynamic Duo – Any two people, spouses, inseparable friends, fam, etc. that are attached at the hip, support each other, make each other stronger.

Most Likely to Bust a Move – Don’t just stand there. Someone who might break into dance, song, a goof ball, raises the energy, gets everyone’s attention.

Spirit of the Gym – This person embodies movement. They train consistently, has a great attitude, makes you want to work harder, the backbone of our MVMNT community.

Warmup
Dynamic Athletic Movement

Hip Mobility Series
10 Downdog Push-ups

Kettlebell Warmup: 3x
5/5 Halos
10 Alternating Swings
40 Yd Bottom-up Walk R/L
5 Pause Goblet Squats (3 second descent, 3 second hold at the bottom)
5 Downdog Push-ups

Lift

Levels 2-4
10 Minutes E2MOM (5 sets)
6 Romanian Deadlifts (Deload – 60% of what you lifted last week)

Then,
10 Minutes E2MOM (5 sets)
3 Front Squats (Deload at 60% 1RM)

Levels 0/1

3x
5/5 Single Leg Deadlifts R/L

5x
5 Kettlebell Pause Squats (Goblet or Double KB)
Hold each rep at the bottom for 3 seconds (1-1000, 2-1000, 3-1000)

Conditioning

“Neon Knights”

Levels 2-4
21-15-9
Wall Balls
Burpee Box Jump Overs

Levels 0/1
5x
10 Burpees
5 Broad Jumps
10 Wall Balls