Announcements
-April 27th: MVMT Lab + Social Mechanics Mixer! 10am community workout (here at MVMT), happy hour to follow
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,
One Round of:
5 Barbell RDL
5 Clean Grip Upright Row
5 Hang Muscle Clean
5 Front Squat
5 Tall Squat Clean
5 Squat Clean
B: Clean + Hang Clean (Build to a heavy 1x(2+1) in 12:00. )
-As a complex, your hands should stay on the bar until completion of the third movement.
-These may be performed as power or squat cleans. Ideally you are going heavy enough the movement will require squatting.
C: Primer (No Measure)
Two Rounds of:
5 Pull-up
5 Box Jump
10 Deadlift, building.
100m Run
-Work is completed by both partners.
D: Metcon (Time)
Lifestyle
For Time
With a Partner:
36-24-12
Jumping Pull-up
Box Jump 20/16″
Deadlift 115/85#
+
400m Run
Fitness
For Time
With a Partner:
36-24-12
Pull-up
Box Jump 24/20″
Deadlift 155/105#
+
400m Run
Sport
For Time
With a Partner:
42-30-18
Pull-up
Box Jump 30/24″
Deadlift 185/135#
+
400m Run
-Partners will split reps of Pull-up, Box Jump, and Deadlift however they choose; 400m run is completed together.
-Run is completed between sets i.e. following the 42 Deadlifts and 30 Deadlifts (two runs total).