The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
200m Row or 100m Run
30 Mountain Climbers
20 Jumping Jacks
10 Plate or 10 DB Deadlifts
Strength
Metcon (Weight)
3 SETS
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
(Score is Weight)
Strength – HOME
Metcon (Weight)
3 SETS
20 DB Front Rack Lunges
1:30 Plank Hold
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
P1 Completes…
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-downs
P2 Completes…
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
(Score is Cals)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 14 MINUTES
200m Run
12 DBL DB G2OH
10 DB Front Rack Lunge
8 Up-Downs
(Score is Rounds + Reps)