***INCLEMENT WEATHER CLOSURE***
As you all know, we are getting some wintry mix/icy snowy precipitation today. Local schools are closed. We will be open for class at 6AM and 9AM ONLY — CLASSES ARE CANCELLED AT 12:15, 5:30, and 6:30 and there is NO Powerlifting/Strength class in the evening. Most likely we will be closed at 6AM and 9AM on Wednesday but I will update the blog with that information on tomorrow’s post. Please exercise caution if you have to be on the roads. And if you’re stir-crazy, here are some workout options you can do at home: https://mvmntgym.com/at-home-vacation-workouts/

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

“Aperture”

4 Rounds
45 seconds work/15 seconds transition

Reverse Overhead Wall Ball
Supine Ring Rows
Box Jumps
Landmine Alternating Reverse Lunge and Press
5 yard lateral Shuffle (touch cone with outside hand)
*Rest one minute after completing all 5 stations*