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 (5 Rounds for reps)
“This is the Kingdom”
Sport
5 sets:
1:30 AMRAP
15/12 Calories on Ski Erg (Or Calorie Row)
Max Reps Snatch (135/95)
-rest 30 seconds between sets-
*Score is the total number of snatch reps in each set.
Fit
5 sets:
1:30 AMRAP
12/10 Calories on Ski Erg (Or Calorie Row)
Max Reps Snatch (115/80)
-rest 30 seconds between sets-
Lifestyle
5 sets:
1:30 AMRAP
10/8 Calories on Ski Erg (Or Calorie Row)
Max Reps Dumbbell Snatch (light)
-rest 30 seconds between sets-
Target number of reps each set: 8+ reps
Minimum number of reps before scaling: 5 reps
Cooldown/Mobility
Metcon (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)