The MVMT LAB – Functional Fitness Classes
Warm Up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Easy Row
– into –
Partner 1
2 Sets (Empty Bar or PVC)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch
Partner 2
2 Sets (Empty Bar or PVC)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
3 Squat Cleans
* Switch when both partners finish *
– into –
Build up to Workout Weights
**2. Workout Prep**
2 rounds
5/4 Calorie Row (Same time)
2 Power Cleans + 1 Squat Clean (each, build-up)
– into –
2 rounds
5/4 Calorie Row (Same time)
2 Power Snatch + 1 Squat Snatch (each, build-up)
Workout
Metcon (Time)
“King Crab Roll”
Partner workout
20/16 Calorie Assault Bike (each: at the same time)
40 Power Cleans (185/125)
20/16 Calorie Assault Bike (each: at the same time)
40 Power Snatches (135/95)
20/16 Calorie Assault Bike (each: at the same time)
20 Cleans (225/145)
20/16 Calorie Assault Bike (each: at the same time)
20 Snatches (185/125)
20/16 Calorie Assault Bike (each: at the same time)
Individual Option:
20/16 Calorie Assault Bike
20 Power Cleans (185/125)
-Rest 2:00-
20/16 Calorie Assault Bike
20 Power Snatches (135/95)
-Rest 2:00-
20/16 Calorie Row
10 Cleans (225/145)
-Rest 2:00-
20/16 Calorie Assault Bike
10 Snatches (185/125)
* Echo Bike: 16/14 Calories
* Conversions: (PC 83/56, PS 61/43, C 102/66, S 83/56)
Independence
Partner workout
16/14 Calorie Assault Bike (each: at the same time)
40 Power Cleans (155/105)
16/14 Calorie Assault Bike (each: at the same time)
40 Power Snatches (95/65)
16/14 Calorie Assault Bike (each: at the same time)
20 Cleans (185/125)
16/14 Calorie Assault Bike (each: at the same time)
20 Snatches (135/95)
16/14 Calorie Assault Bike (each: at the same time)
(Conversions: PC 70/48, PS 43/29, C 83/56, S 61/43)
Liberty
Partner workout
2 rounds
15/12 Calorie Assault Bike (each: at the same time)
20 Dumbbell Power Cleans (light-moderate)
15/12 Calorie Assault Bike (each: at the same time)
20 Dumbbell Power Snatches (light moderate)
15/12 Calorie Assault Bike (each: at the same time)
Target time: 20-23 minutes
Time cap: 30 minutes
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Ring Pushups
10 Ring Pullups
15 Seated Tricep DB French Press
15 DB Preacher Curl
10 Strict TTB
10 GHD Russian Twists
10 Kettlebell Side Bend (each side)
:45 sec Side Plank (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)
[Seated Tricep DB French Press](https://www.youtube.com/watch?v=tpAWX6mmyOE)
[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)
[DB Preacher Curl](https://www.youtube.com/watch?v=R4s8obKxrro)
[GHD Russian Twist](https://youtu.be/n6GeB-Jy4xA)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)