Announcements
-PLEASE remember to sign into classes before they start. It allows our coaches to prepare for equipment shortages or pivot to a large class version of the workout. Plus, we’ve gotten close to our cap a couple of times! Thank you!
The MVMT LAB – Functional Fitness Classes
Warm Up
Clean Warm Up (No Measure)
2rds
:30sec Deadbug Home Position
10 V-Ups
4 Broad Jump
then with a barbell and light weight
2rds
4 Tall Squat Power Cleans
4 Hang Squat Cleans
4 Cleans
Functional Strength
Clean Complex (6 rds E2MOM for 12min
3 Hang Squat Cleans
3 Front Squats
3 Thrusters
Building in weight)
Twas the Night Before Christmas (5 Rounds for reps)
5rds
1:00 Max Burpees
1:00 Air Squats
1:00 Max Distance Farmers Carry 70s/53s (1 point for every 30ft)
1:00 Rest
Santa is Coming to Town (5 Rounds for reps)
Sport
5 sets
1:00 Max Burpees
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
Fit
5 sets
1:00 Max Burpees
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
Lifestyle
5 sets
1:00 Max Up Downs
1:00 Max Single Unders
1:00 Max crunches
1:00 Rest
(KG conv 9/6)
Target number of Reps each set: 140+
Minimum number of reps before scaling: 90