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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,
Two Rounds of:
10 Steps DB Death March
8 Single DB Hang Snatch e/s
5 Eccentric Pull-up/Ring Row
:15 Beat Swing
B: Primer (No Measure)
One Round of:
:30 Machine Sprint
8 Kettlebell Swing
5 Pull-up
C: Metcon (Time)
Lifestyle
4 Rounds for Time
18/14 Cal Bike
12 Kettlebell Swing 44/26#
10 Ring Row
Fit
4 Rounds for Time
20/16 Cal Bike
15 Kettlebell Swing 53/35#
8 Pull-up
Sport
4 Rounds for Time
24/18 Cal Bike
15 Kettlebell Swing 70/53#
12 Pull-up
Goal: Sub 13:00 (S: Sub 11:00)
Time Cap: 15:00
-Cal Bike should take no more than 1:45, choose accordingly.
-Sets of Pull-up should be completed unbroken or mostly unbroken.
Modifications:
24/18 Cal Bike
-30/24 Cal Row or Ski (L: 15/11 Cal, F: 24/18 )
Coach’s Note: Bike starts may be staggered or split between pairs (one bikes, the other starts on KBS).
D1: DB Pec Fly (3×12-15)
Rest :20-30 between D1&D2.
D2: Kettlebell Gorilla Row (3×8)
Rest :20-30 between D2&D3.
-R+L=1.
-Example
D3: Landmine Lateral Shift (3×6)
Rest 1-1:30 between D3&D1.
-Work to keep hips at or just below knee height.
-R to L to R=1.
– Example