Thursday 3/2/17

Thursday 3/2/17

Sending Safe & Sound vibes to Chief Wallis as he heads out for his second deployment to Afghanistan today. Luckily, it’s a short trip and he’ll be back in the fall. Thank you for your service, Sir!!

Round 2….FIGHT – Join us tonight for the live announcement of 17.2 at 8 pm. Immediately following, we’ll watch two of our own go head to head. Find out who will get their fitness on tonight. Checkout our Insta @mvmntgym.

Dunk Truck – Body composition testing is back. The truck will be at the gym on March 15th. Checkout our Events page to get signed up.

Level 1/2 – Monday, March 6th at 7 pm. You must sign up.

Speaking of signing up….You better get on it. You better tell your friends. If you want to train with us, you are REQUIRED to sign up for every single class you attend. You have the month of March to turn this into a habit. Starting in April, you will be fined for not signing up for class. No questions asked. No excuses listened to. Your account will automatically be charged. Dolla Dolla Bill, Y’all.

Warmup
Dynamic Athletic Movement
Hip Mobility

3x
10 Swings
5 Downdog Push-ups
1/1 Getups

Skill

15 Minutes: Bar Muscle Up Practice

Level 4
3-5 Bar Muscle Ups
45 Second Hollow Rocks
Rest 60-90 seconds

Level 3
Same as L4, OR
3 Huge Kipping Pull-ups – try to pull your belly to the bar
3 Band Assisted Muscle Ups on the High Bar
45 Second Hollow Rocks
Rest 60-90 seconds

Level 2
3-5 Strict Pull-ups OR 3 Slow Negatives + 3 Band Assisted Pull-ups
30 Second Plank on hands
30 Seconds Hollow on back
Rest 60-90 seconds

Levels 0/1
5 Slow Negative Ring Rows (count 3-4 seconds as arms extend)
30 Second Plank on hands
30 Seconds Hollow on back
Rest 60-90 seconds

Strength

20 Minutes

Levels 2-4

Barbell Clean Progression
Then:

5 Sets
3 Hang Power Cleans
30/30 Side Plank
30 Second Downdog Stretch
Rest 60-90 seconds

Levels 0/1

6-8 Sets
6/6 Single KB Russian Step-ups
6 Double KB Floor Press
30 Second Downdog Stretch
Rest 60 seconds

Accessory

3x
40 yd Kettlebell Waiter Walk R/L
30 Bicycle Sit-ups (pause when elbow touches knee)