The MVMT LAB – Functional Fitness Classes
A: Warm-up (No Measure)
3:00 Bike, Row, Ski, or Run
Then,
5:00 Coach-led Mobility
Then,
One Round of:
12 KB Deadlift
9 Russian KB Swing
6 KB Push Press e/s
9 KB Goblet Kang Squat
12 Push-up
B: Primer (No Measure)
One Round of:
5 Kettlebell Swing @lighter than working weight
7-10 Push-up
15 Air Squat
C: Metcon (AMRAP – Rounds and Reps)
Lifestyle
AMRAP 20
5 Kettlebell Swing 44/26#
10 Box-elevated Push-up
10 Air Squat
Fit
AMRAP 20
5 Kettlebell Swing 53/35#
7 Push-up
15 Air Squat
Sport
AMRAP 20
5 Kettlebell Swing 70/53#
10 Push-up
15 Air Squat
( Rx+: Pistol Squat )
Goal: Move without breaks for the entire 20:00 time domain. Smooth and steady!
-Kettlebell Swing should be completed unbroken through every round; these are “American Style”.
-Rounds of Push-up and Air Squat should be completed in 1-2 sets.
D: Midline Accessory (Checkmark)
2-3 Rounds for Quality
1:00 Plank Hold
30 Plate Russian Twist
15 V-up
Rest as needed.
-Plate Russian Twist are R to L to R=2.