The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
Warm up – Play Duck, Duck, Goose!!!
Project 10 K Double-under Session #3
Regular single-unders
Scissor jumps
Out-in jumps
Backwards jumping
Using double-unders, 1 min. Of each:
Single single – double – double (this is hard!)
10 sec. Singles – 10 sec. Doubles (no stopping!)
Double-unders
Max reps double-unders in 1 min.
Repeat this 2-3 times. Can they beat their score?
Workout Prep
Warm-up (No Measure)
Rowing Prep
In partners, go back and forth with:
1 x 550 m
1 x 450 m
1 x 350 m
1 x 250 m
Review the Swing as needed:
Deadlift—Russian Swing—Full Swing
As a group
Deadlift—Russian Swing—Full Swing
RX: Metcon (AMRAP – Rounds and Reps)
250-m Row
With time remaining in 3 min.,
perform:
12 KB Swings (24/16 kg)
8 Inverted Ring Rows
Rest 1 min.
4 rounds
FIT: Metcon (AMRAP – Rounds and Reps)
250-m Row
With time remaining in 3 min., perform:
12 KB Swings
8 Ring Rows
Rest 1 min.
4 rounds