Our Full Living Schedule
Movement Valhalla
2.5-Hour Session focused on Mindset & Lift Day
Directed By Coaches Siri & Austin
6:00-6:15 (15mins): Warm Up
6:15-6:55 (40min): Route Mapping
Pick a random Sport Route
Tell them they’re climbing, so they need to be ready.
Learn it like you were coaching a blind person on it.
6:55-7:35 (40min): The Siwi Make Up Circuit
See here:
Try to send every makeup Siwi made in the specific categories.
7:35-8:15 (40min): Upper Body & Lifting
Everyone (all weighted)
Pec Flies | 15 Reps | 4 Sets
Incline Dumbbell Hammer Curls | 15 Reps | 4 Sets
French Press | 15 Reps | 4 Sets
Wrist Curls | 15 Reps | 4 Sets
Reverse Wrist Curls | 15 Reps | 4 Sets
8:15-8:30 (15min): Cool Down & Debrief
Address: 1 Commerce St, Valhalla, NY 10595
Waiver: https://movementgyms.com/participant-agreement/
Gravity Vault UPSR
2.5-Hour Session focused on Volume & Agility
Directed By Coaches Siri & Austin
6:00-6:15 (15mins): Warm Up
Station Groups (3 Groups, 40mins Each):
6:15-6:55 (40min): Threshold Climbing
GOAL: Climbing ALL of one grade. (send EVERY V3, etc.)
6:55-7:35 (40min): Limit Bouldering
GOAL: Send
7:35-8:15 (40min): Agility & Coordo Workout
Everyone
One Legged Ball Toss | 10/10 Reps | 4 Sets
Ball Drops | 10/10 Reps | 4 Sets
Jump Rope | 1min | 4 Sets
Tip Toes | 50 Reps | 4 Sets
8:15-8:30 (15min): Cool Down & Debrief
Address: 107 Pleasant Ave, Upper Saddle River, NJ 07458
Waiver: https://intake.gravityvault.com/upper-saddle-river
Gravity Vault UPSR
2.5-Hour Session focused on Power Endurance & Volume
Directed By Coaches Siri & Austin
6:00-6:15 (15mins): Warm Up
6:15-6:55 (40min): Limit Projecting
GOAL: Yay Projects!
6:55-8:15 (1hr 20mins): 4x4x4
2 grades below ONSITE. If my Redpoint is V6, my Onsite is probably V4, I’ll be doing V2.
4 routes, 4 times each, repeat again for 4 times.
This is 64 routes in 1hr and 20mins.
8:15-8:30 (15min): Cool Down & Debrief
Address: 107 Pleasant Ave, Upper Saddle River, NJ 07458
Waiver: https://intake.gravityvault.com/upper-saddle-river
Brooklyn Bouldering Project MOCK ROUND
Mock round at BP!
Directed By Coaches Siri & Austin
11:00-12:00 (1hr): Warm Up
12:00-3:00 (3hrs): Modified Redpoint Round
10 Routes per Category, 10 attempts each
3:00-4:00 (1hr): Lunch Break
4:00-6:00 (2hrs): Open Session & Skillwork
Address: 575 Degraw St, Brooklyn, NY 11217
Waiver: https://boulderingproject.com/sign-a-waiver/?utm_source=google&utm_medium=cpc&utm_campaign=20105949528&utm_content=&utm_term=&gad_source=1&gad_campaignid=20859965424&gclid=Cj0KCQjwuvrBBhDcARIsAKRrkjdjUJCC37oUMSHx9kT7-teDejYWqahgbf0eoWNA7FUJIOmD2zEHYw8aAkVWEALw_wcB
Central Park TBD
Epic quest to climb outside in Central Park! Learn the history and return to the roots of rock climbing! In collaboration with Team Valhalla!
Directed By Coaches Siri & Austin
Address: Central Park
Gravity Vault UPSR
2.5-Hour Session focused on Mindset & Volume
Directed By Coaches Siri & Austin
6:00-6:15 (15mins): Warm Up
6:15-6:55 (40min): Letter to Yourself & Projecting
6:55-7:35 (40min): Mutual Betas
GOAL: Learn & mimic other people’s betas on the same climb. Which variation is easier?
7:35-8:15 (40min): Kilter Collect
GOAL: Send every Kilter route of given grade.
8:15-8:30 (15min): Cool Down & Debrief
Address: 107 Pleasant Ave, Upper Saddle River, NJ 07458
Waiver: https://intake.gravityvault.com/upper-saddle-river
Gravity Vault UPSR
2.5-Hour Session focused on Mindset & Legs
Directed By Coaches Siri & Austin
6:00-6:15 (15mins): Warm Up
Station Groups (3 Groups, 40mins Each):
6:15-6:55 (40min): Letter to Yourself & Projecting
6:55-7:35 (40min): Route Perfection
GOAL: Perfect climbing the assigned route.
7:35-8:15 (40min): Lower Body Workout
Everyone (some weighted)
Plyo Pistols | 10/10 Reps | 4 Sets
W Bulgarian Split Squats | 10/10 Reps | 4 Sets
W Sumo Squats | 10 Reps | 4 Sets
Box Jumps | 10 Reps | 4 Sets
8:15-8:30 (15min): Cool Down & Debrief
Address: 107 Pleasant Ave, Upper Saddle River, NJ 07458
Waiver: https://intake.gravityvault.com/upper-saddle-river
Movement Valhalla
2.5-Hour Session focused on Power Endurance & Volume
Directed By Coaches Jonathan & Phoenix
6:00-6:15 (15mins): Warm Up
6:15-7:35 (1hr 20min): The Siwi Make Up Circuit
See here:
Try to send every makeup Siwi made in the specific categories.
7:35-8:15 (40min): Upper Body & Lifting
Everyone (all weighted)
Pec Flies | 15 Reps | 4 Sets
Incline Dumbbell Hammer Curls | 15 Reps | 4 Sets
French Press | 15 Reps | 4 Sets
Wrist Curls | 15 Reps | 4 Sets
Reverse Wrist Curls | 15 Reps | 4 Sets
8:15-8:30 (15min): Cool Down & Debrief
Address: 1 Commerce St, Valhalla, NY 10595
Waiver: https://movementgyms.com/participant-agreement/
Movement Valhalla MOCK ROUND
2.5-Hour Session focused on Volume & Mindset
Directed By Coaches Jonathan & Phoenix
2:00-2:15 (15mins): Warm Up
2:15-4:00 (1hr 45mins): Boulder Collect
Partner up in groups of 3, NO doubling up on categories (only 1 U13, U15, U17, etc. per groups)!
Basic Redpoint round.
Your goal is to send your TOP 5 Hardest boulders. V1=1pt, V5=5pt, etc.
No double route score. If I do a Red V5, my teammate can’t do the same Red V5 as one of their 5 routes.
Team with the most points wins!
4:00-4:45 (45mins): Skill Work - Coordo Station
4:45-5:00 (15mins): Cool Down & Debrief
Address: 1 Commerce St, Valhalla, NY 10595
Waiver: https://movementgyms.com/participant-agreement/
Gravity Vault UPSR
2.5-Hour Session focused on Power Endurance & Volume
Directed By Coaches Courtney & Phoenix
6:00-6:15 (15mins): Warm Up
6:15-6:55 (40min): Limit Projecting
GOAL: Yay Projects!
6:55-8:15 (1hr 20mins): 4x4x4
2 grades below ONSITE. If my Redpoint is V6, my Onsite is probably V4, I’ll be doing V2.
4 routes, 4 times each, repeat again for 4 times.
This is 64 routes in 1hr and 20mins.
8:15-8:30 (15min): Cool Down & Debrief
Address: 107 Pleasant Ave, Upper Saddle River, NJ 07458
Waiver: https://intake.gravityvault.com/upper-saddle-river
Gravity Vault UPSR
2.5-Hour Session focused on Volume & Agility
Directed By Coaches Jonathan & Phoenix
6:00-6:15 (15mins): Warm Up
Station Groups (3 Groups, 40mins Each):
6:15-6:55 (40min): Threshold Climbing
GOAL: Climbing ALL of one grade. (send EVERY V3, etc.)
6:55-7:35 (40min): Sport Projecting
GOAL: Actually climb on Sport pls. 2 routes each (4 per pair) or 50 burpees.
EXMP: Maya and Ara are in a group. They finish 3 routes by the end of time. 50 Burpees of EACH of them.
7:35-8:15 (40min): Agility & Coordo Workout
Everyone
One Legged Ball Toss | 10/10 Reps | 4 Sets
Ball Drops | 10/10 Reps | 4 Sets
Jump Rope | 1min | 4 Sets
Tip Toes | 50 Reps | 4 Sets
8:15-8:30 (15min): Cool Down & Debrief
Address: 107 Pleasant Ave, Upper Saddle River, NJ 07458
Waiver: https://intake.gravityvault.com/upper-saddle-river
Movement Valhalla
2.5-Hour Session focused on Boards, Skillwork, & Legs
Directed By Coaches Courtney & Phoenix
6:00-6:15 (15mins): Warm Up
Station Groups (3 Groups, 40mins Each):
6:15-6:55 (40min): Decoy
GOAL: Have fun on the Decoy Board, acquire 3 projects.
6:55-7:35 (40min): Open Bouldering
GOAL: Send Projects
7:35-8:15 (40min): Lower Body Workout
Everyone (some weighted)
Plyo Pistols | 10/10 Reps | 4 Sets
W Bulgarian Split Squats | 10/10 Reps | 4 Sets
W Sumo Squats | 10 Reps | 4 Sets
Box Jumps | 10 Reps | 4 Sets
8:15-8:30 (15min): Cool Down & Debrief
Address: 1 Commerce St, Valhalla, NY 10595
Waiver: https://movementgyms.com/participant-agreement/
Movement Valhalla
3-Hour Session focused on Volume & Power
Directed By Coaches Courtney & Phoenix
2:00-2:15 (15mins): Warm Up
2:15-3:00 (45mins): Upper Body & Lifting
Everyone (all weighted)
Pec Flies | 15 Reps | 4 Sets
Incline Dumbbell Hammer Curls | 15 Reps | 4 Sets
French Press | 15 Reps | 4 Sets
Wrist Curls | 15 Reps | 4 Sets
Reverse Wrist Curls | 15 Reps | 4 Sets
3:00-4:00 (1hr): Open Projecting
4:00-4:45 (45mins): Skill Work - Coordo Station
4:45-5:00 (15mins): Cool Down & Debrief
Address: 1 Commerce St, Valhalla, NY 10595
Waiver: https://movementgyms.com/participant-agreement/
Gravity Vault UPSR
2.5-Hour Session focused on Boards & Power
Directed By Coaches Courtney & Phoenix
6:00-6:15 (15mins): Warm Up
Station Groups (3 Groups, 40mins Each):
6:15-6:55 (40min): Kilter Collect
GOAL: Send every route of a selected grade on the Kilter.
6:55-7:35 (40min): Open Bouldering
GOAL: Send Projects
7:35-8:15 (40min): Upper Body Workout
U15+
Weighted Pull Ups | 3-4 Reps | 4 Sets
Weighted Dips | 3-4 Reps | 4 Sets
French Press | 10 Reps | 4 Sets
Plyo Push Pulls | 10 Reps | 4 Sets
U13
Plyo Pull Ups | 10 Reps | 4 Sets
Dips | 10 Reps | 4 Sets
French Press | 10 Reps | 4 Sets
Plyo Push Ups | 10 Reps | 4 Sets
8:15-8:30 (15min): Cool Down & Debrief
Address: 107 Pleasant Ave, Upper Saddle River, NJ 07458
Waiver: https://intake.gravityvault.com/upper-saddle-river
Gravity Vault UPSR MOCK ROUND
2.5-Hour Session focused on Mindset & Volume
Directed By Coaches Siri & Austin
2:00-2:15 (15mins): Warm Up
2:15-4:00 (1hr 45mins): Boulder Collect
Partner up in groups of 3, NO doubling up on categories (only 1 U13, U15, U17, etc. per groups)!
Basic Redpoint round.
Your goal is to send your TOP 5 Hardest boulders. V1=1pt, V5=5pt, etc.
No double route score. If I do a Red V5, my teammate can’t do the same Red V5 as one of their 5 routes.
Team with the most points wins!
4:00-4:45 (45mins): Skill Work - Coordo Station
4:45-5:00 (15mins): Cool Down & Debrief
Address: 107 Pleasant Ave, Upper Saddle River, NJ 07458
Waiver: https://intake.gravityvault.com/upper-saddle-river
Movement Valhalla
3-Hour Session focused on Onsiting and Upper Body Coordination
Directed By Coaches Siri & Austin
Address: 1 Commerce St, Valhalla, NY 10595
Waiver: https://movementgyms.com/participant-agreement/
Movement Valhalla
2.5-Hour Session focused on Onsiting and Upper Body Coordination in collaboration with the Valhalla Comp Team
Directed By Coaches Siri & Austin
Address: 1 Commerce St, Valhalla, NY 10595
Waiver: https://movementgyms.com/participant-agreement/