The MVMT LAB – Functional Fitness Classes
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 PVC Pass Throughs
10 PVC Around the Worlds
-into-
3 sets:
10 Kip Swings
5 Ring Rows
5 Hang Muscle Clean + Shoulder Press (empty bar)
5 Up Downs
2. Workout Prep
2 sets:
3 Pull Ups
3 Hang Clean and Jerks (Build in weight)
2 Bar Facing Burpees
A. CONDITIONING
Wade (2 Rounds for time)
Sport
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees
Fit
15-12-9
Pull-Ups
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerk (75/55)
15-12-9
Bar Facing Burpees
Lifestyle
21-15-9
Ring Pull-ups
15-12-9
Up Downs
-Rest 5:00-
21-15-9
Dumbbell Hang Clean and Jerk (light)
15-12-9
Up Downs
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)