The MVMT LAB – Functional Fitness Classes
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10:00 Amrap
30-second Bike
30 Single Unders
10 Ring Rows
10 Air Squats
2. Workout Prep
With Team of 3:
2 sets: (rotate through)
5/4 Calorie Bike Erg
10 Double Unders
4 Dumbbell Hang Power Cleans
4 Dumbbell Front Squats
Workout
Metcon (Calories)
“Mississippi Mud Pie”
Sport
Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike
Partner 2:
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
Partner 3: Rest
Individual Option:
5 sets
Buy-in: 25/20 Calorie Bike Erg (Or 20/15 Calorie Assault Bike)
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
-Rest 2:00 between sets-
Fit
Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike
Partner 2:
2 Rounds
25 Double Unders
10 Dumbbell Hang Power Cleans (35s/25s)
10 Dumbbell Front Squats (35s/25s)
Partner 3: Rest
(KG DB Conv: 15s/10s)
Lifestyle
Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike
Partner 2:
2 Rounds
30 Single Unders
5 Right Arm Power Cleans (light)
5 Left Arm Power Cleans (light
10 Single Dumbbell Front Squat (light)
Partner 3: Rest
Target number of Calories: 300/240 calories +
Minimum number of Calories before scaling: 200/170
Accessory
Metcon (Checkmark)
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)