The MVMT LAB – MVMTGPP
Warm-up
Row Off Warm up (No Measure)
Partner Up!
4rds
Each partner rows 100m and must stop rowing between 75-80m mark. Price is Right rules. If both partners go over both have to do 2x wall balls. The normal penalty for losing your partner row off is 10 Wall Balls 20/14. If both partners tie, nobody does wall balls. If both partners hit 100m the coach has to do 20 Wall Balls
Bodyweight Pump
4 Rounds
10 Barbell Strict Press @ moderate weight
10 (each side) Standing Single Arm DB Press @ moderate weight
15 GHD Hip Extension
7 DB Box Step-Ups (each side) @ moderate weight
14 Band Pull Through @ heavy weight band
-Rest 3 min b/t round-
Conditioning
Metcon (AMRAP – Reps)
20 min AMRAP
For Rounds AND Distance:
P1: 200m Run
10 Dumbbell Box Step Ups (50s/35s)(24/20)
6 Devils Press (50s/35s)
P2: Accumulating max meters on rower
*Partners switch each round
*Do not reset the rower when switching
*Run consists of 4 reps (50m = 1 rep)
Fit
20 min AMRAP
For Rounds AND Distance:
P1: 200m Run
10 Dumbbell Box Step Ups (35s/25s)(20/16)
6 Devils Press (35s/25s)
P2: Accumulating max meters on Rower
Lifestyle
20 min AMRAP
For Rounds AND Distance:
P1: 150m Run
10 Box Step Ups (24/20)
6 Double Dumbbell Ground to Overhead (light)
P2: Accumulating max meters on Rower