The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
10 Up-Downs
8 Alt. Step-Ups
6/6 SA DB Sumo Deadlift High Pull*
Into …
2 ROUNDS
5/5 Moose Antlers
5 Box Jumps w/step down
:30/:30 SA DB Overhead Hold
:45 Tuck Hold
*Coaches…Refer to Teaching Section for movement focus.
Strength
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – :45 Ring FLR or Plank
MIN 2 – 12-15 Single Arm DB Bench Press (R)*
MIN 3 – 12-15 Single Arm DB Bench Press (L)
*Weight should remain Moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10 Up-Down Box Jumps (24/20)
20 Alt. DB Snatches (50/35)|(35/20)
30 Sit-Ups
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
5 Up-Down Box Jumps (24/20)
10 Alt. DB Snatches (50/35)|(35/20)
15 Sit-Ups
*P1 completes one full round. P2 completes Max Reps of 50m Shuttle Runs.
(Score is Shuttle Run Reps)
KG DB: (22.5/15)|(15/10)