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The MVMT LAB – Functional Fitness Classes
A: Warm-up (No Measure)
3:00 Run, Row, Ski, or Bike
Then,
3:00 Coach-led Mobility
Then,
Two Rounds of:
7 DB Deadlift e/s
7 DB Strict Press e/s
7 Waiter Squat e/w
14 Alt. Lunge
B: Primer (No Measure)
One Round of:
1:00 Mono. Option
4 DB Power Clean
4 DB Goblet Squat
4 DB Push Press
4 DB Lunge
4 Single Arm DB Thruster
-Work is completed by each partner.
-Split single arm movements between sides.
C: Metcon (Time)
For Time, With a Partner
Mono. Option A, B, C, or D Buy-in
Then,
50 DB Power Clean 30/20# (F: 40/25#, S: 50/35#)
50 DB Goblet Squat
50 DB Push Press
50 DB Lunge
50 Single Arm DB Thruster
Then,
Mono. Option Cash-out
Mono. Options Buy-in/Cash-out:
(A)1500m/750m Row (L: 1200m/600m)
(B)3000m/1500m Bike (L: 2400m/1200m)
(C)1500m/750m Ski (L: 1200m/600m)
(D)1200m/600m Run (L: 960m/480m)
Time Cap: 25:00
-Partners split all work however they choose.
-This is a chipper i.e. do not partition the work (complete in written order).
-All movements are completed with a single dumbbell. Aim to split work between sides as evenly as possible.
D: Midline Accessory (Weight)
3 Rounds for Quality
20 Medball Toss Sit-up
20 Medball Pass Plank
-Partners may hook feet together for the medball pass planks if they choose.
-Partner should be more than arm’s reach distance apart for Medball Pass Plank. Medball should start from beneath the shoulder for each rep, alternating sides as it’s passed back and forth.
-Reps are split between partners.
Scoring: Weight of medball used.