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The MVMT LAB – Functional Fitness Classes
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
3 sets:
6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)
5 Up Downs to Seal Pose
5 Knees to Elbows
5 Back Squats (empty bar- build across sets)
2. Strength
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
3. Workout Prep
2 sets:
4 Alternating Hang Dumbbell Clean and Jerk (build in weight)
2 Burpee Over Dumbbell
4 Toes to Bar
Strength/Accessory
Back Squat
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Gymnastics
Toes to Bar (Day 1) (No Measure)
We’re going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead.
Cue 1: Begin right under the rig with a jump
Cue 2: Get a “meaty palm grip” for better control
Cue 3: Tension in shoulders and upper back and pulling rig DOWN is key
Cue 4: Get heels back and down fast to start the next rep.
Now go show your skills in the workout!
Workout
Count ‘Em (AMRAP – Rounds and Reps)
Freedom (RX’d)
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar
(KG conv: 22.5/15)
*Repeat from Feb 8th, 2023
Independence
16 min AMRAP
12 Alternating Hang Dumbbell Clean and Jerk (35/25)
10 Burpee Over Dumbbell
8 Toes to Bar
(KG conv: 15/10)
Liberty
16 min AMRAP
10 Alternating Hang Dumbbell Clean and Push Press (light)
8 Up Downs
6 Hanging Knee Raises
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Cooldown/Mobility
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)