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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:
10 Medball Push-up
10 Medball Deadlift
10 Medball Squat Jump
10 Medball Push Press-to-target
10 Hanging Knee Raise
B: Primer (No Measure)
One Round of:
10 Wallball
5 Toes-to-bar
10 Alt. DB Snatch
5 Box Jump
5 Push-up
10 Sit-up
-Reps are per partner.
C: Metcon (4 Rounds for reps)
Lifestyle
2 Rounds with a Partner for Reps
AMRAP 5
20 Wallball 14/10#
12 Hanging Knee Raise
20 Alt. DB Snatch 20/15#
-Rest 2:30-
AMRAP 5
30 Box Jump 20/16″
20 Box-elevated Push-up
30 Sit-up
-Rest 2:30-
Fit/Sport
2 Rounds with a Partner for Reps
AMRAP 5
30 Wallball 20/14#
12 Toes-to-bar (S: 20 Reps)
20 Alt. DB Snatch 40/25# (S: 50/35#)
-Rest 2:30-
AMRAP 5
40 Box Jump 24/20″ (S: 30/24″)
20 Push-up
40 Sit-up
-Rest 2:30-
-The workout is four 5 minute AMRAPs with 2:30 rest between each.
-Split work between partners however you choose.
Additional Modifications:
Toes-to-bar
-Hanging Leg Raise
Box Jump
-Plate Stack Jump
Scoring: Each “round” is one of the 4 AMRAPs.
Coach’s Note: Recommend splitting the class between AMRAPs to reduce equipment and allow for sufficient space. May share equipment between pairs.
D: Midline Accessory (Checkmark)
2-3 Rounds with a Partner
20 Medball Toss Russian Twist
15 Medball Hamstring Curl (each)
Rest as needed.