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MovNat MAPS Workouts: Week of October 5, 2020

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MAPS: Week of October 5, 2020

Session 1

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis:

3-5 Sets : Rest 2-3min

Lapping to Chest Carry or Clean : 5-8x

Followed by either one or a mix of these overhead pressing skills:

Overhead Press : 8x

Push Press : 6x

Push Jerk : 5x

Combo: 3-5 Rounds 

Session 2

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis: 

Spend 15-20min practicing the following jumps singularly for reps, as mixed clusters of 5-8x of singular or mixed skills, or in a series utilizing various skills. Rest often. Focus on precision and soft landings. Reps are only suggestions.

Add landing targets for precision, various distances, objects to jump over, onto, or off of.

Leg Swing Jump : 6-12x alternating sides

Split Sideways Jump : 6-12x alternating direction

Forward Jump : 5-8x

Double Forward Jump : 4-6x

Combo: 3-5 Rounds

Session 3

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis:

Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : you may touch your knees down for a brief rest only ONCE per round

Foot Hand Crawl *watch this great MNOC coach tutorial

Foot Elbow Crawl

Push Pull Crawl (watch this tutorial)

Balanced Foot Hand Crawl

Low Foot Hand Crawl

Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min

Combo: 3-5 Rounds

Start Moving Naturally At Home

Our e-course, MovNat Level 1 Fundamentals, is a perfect resource for beginning your Natural Movement Fitness journey at home! If you want to build your movement and fitness from the ground up and regenerate your body using practical, natural movements that enhance fitness, function, and physical capability, learn more at the link below.

Click here to learn more about
MovNat Level 1 Fundamentals

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