January Whole30 – A bunch of us in the gym are doing it. Anyone else out there making any kind of food/dry month resolutions to support your athletic goals? Let us know in the comments or connect with me (Ivy) on social media. We could all use extra support and accountability. If you aren’t eating to support your first muscle-up, 300 pound deadlift, passing the level 3 conditioning, why not?? Now is the time. If you need nutrition help, ASK. Whether you want to lose weight or gain mass, we can help. Jump on our bandwagon!

The Open at MVMNT Gym – Each Thursday night we will host a live Open workout announcement along with a head to head throw down between two athletes as we have the past few years. Everyone else that participates will complete the workout on Friday as it will be the workout for that day.

Inter-Gym Scoring – We are adding our own twist. This year we will score everyone that participates in our own bracket. The overall winner of the Open in the gym will take home a custom MVMNT Gym Nike hoodie. (You’ll be twinning with Mario).

We’ll get more into the Open details as we get closer to the start date: February 25th.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Skill
10 Minutes E2MOM

Levels 3/4

First Minute:
Single Leg Squat (standing on a box, with one leg hanging down off the side as you squat)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
~60 Seconds Pike Stretch (hinging at the hips in a deep forward bend with legs fully extended, you can hold a post to assist if necessary)

Levels 0-2

First Minute:
Russian Step Up (one foot stays on the box for the set, the other knee is lifted to parallel without the foot touching the box)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
~60 Seconds Pike Stretch (hinging at the hips in a deep forward bend with legs fully extended, you can hold a post to assist if necessary)

Strength

Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Bench Press
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 Floor Press
30 second Side Plank R/L

Skill

Muscle-ups require a baseline of pull-up and dip strength, and there is NO shortcut to achieve it. You should be able to perform a solid, no-kip set of 5 strict dead hang chest to bar pull-ups and 5 controlled, deep ring dips if you want to get a muscle-up (and have the requisite strength to train multiple reps without risking injury). This is an opportunity to practice your best technique for these exercises, with full range of motion. The rep scheme and overall volume is low, but there isn’t a lot of rest time, so move with purpose and stay focused.

10 Minutes EMOM (10 Rounds)

Pull-ups/Dips

Every minute perform the required number of pull-ups first, then dips, then rest until the next minute starts.

L4 – 3 Strict Chest to Bar, 3 Strict Ring Dips
L3 – 3 Strict, 2 Strict Ring Dips
L2 – 2 Strict, 3 Box Dips (between 2 boxes)
L0/1 – 5 Scap Retractions, 5 Box Dips (in front of one box)