The MVMT LAB – Functional Fitness Classes
A: Warm-up (No Measure)
3:00 Run, Row, Ski, or Bike
Then,
5:00 Coach-led Mobility
Then,
2 Rounds, With a PVC Pipe:
10 PVC Pass-through
10 PVC Sots Press
10 PVC Overhead Squat
Then,
Mechanics Review
B: Snatch Grip Push Press + Overhead Squat (5x(2+2), building.)
Rest 1:30-2:00 between sets.
C: Primer (No Measure)
One Round of:
:40 Machine Sprint
3 Toes-to-bar
3 DB Cluster
D: Metcon (5 Rounds for time)
Lifestyle
Every 3:00 for 15:00 (5 Rounds)
7/5 Cal Bike
9 Hanging Knee Raise
6 DB Cluster 20/15#
Fit
Every 3:00 for 15:00 (5 Rounds)
9/7 Cal Bike
6 Toes-to-bar or 9 Hanging Leg Raise
6 DB Cluster 40/25#
Sport
Every 3:00 for 15:00 (5 Rounds)
12/9 Cal Bike
9 Toes-to-bar
6 DB Cluster 50/35#
Goal: Aim to complete work in approx. 1:30 per round; cap work at 2:00.
-Sets of HKR/HLR/T2B should be completed unbroken in every round.
-Choose a pair of DBs you’ll be able to cycle for mostly unbroken sets.
Modifications:
9/7 Cal Bike
-12/9 Cal Row (L:9/6, S: 15/12)
Scoring: Time to complete work in each working interval.