The MVMT LAB – Functional Fitness Classes
A: Warm-up (No Measure)
3:00 Bike, Row, Ski, or Run
Then,
3:00 Coach-led Mobility
Then,
Two Rounds of:
8 Single Arm DB Russian Swing e/s
5 DB Strict Press e/s
5 DB Hang High Pull e/s
10 Alt. Hang DB Snatch
Then,
Hang Power Snatch Skill Review
B: Primer (No Measure)
Two Rounds of:
:30 Fan Bike Cal, increasing pace.
5 Hang Power Snatch, building.
C: Metcon (10 Rounds for time)
Lifestyle
Alt. EMOM 10
1 – 9/6 Cal Fan Bike
2 – 7 Hang Power Snatch 55/35#
Fit
Alt. EMOM 10
1 – 12/9 Cal Fan BIke
2 – 10 Hang Power Snatch 75/55#
Sport
Alt. EMOM 10
1 – 15/12 Cal Fan Bike
2 – 10 Hang Power Snatch 105/75#
Goal: Complete Fan Bike Cal in near equivalent times and Hang Power Snatch in less than :20 through every round.
-Choose a lightweight barbell you will cycle for unbroken sets through every round.
-Cal Fan Bike should take no more than 1:00 to complete.
-Transition directly to the barbell at the start of the second minute to maximize rest before returning to the bike.
Modifications:
15/12 Fan Bike Cal
-20/15 Cal Row
-18/14 Cal Ski
Hang Power Snatch
-Hang Power Clean
Score: Time to complete work in each minute.
Coach’s Note: Run two heats through the Fan Bikes with the second heat starting on minute 2 (order is significant today).
D: Weighted Pull-ups (5×4)
Rest 1-1:30 between sets.
-Choose a load that will be a challenge but doable for quality reps in every set.
Modifications:
Weighted Pull-up
-Strict Bodyweight Pull-up
-Strict Band-assisted Pull-up
-Any vertical, non-kipping pulling variation.
E: (Bonus) Accessory (Weight)
For Quality
Accumulate 3:00 in Bottom of Front Squat Hold
-This may be completed with KBs, DBs, a sandbag, or a barbell.
-Choose a load that will be challenging to hold for more than :30.