MVMT WEEK OF 7/6/26
4509 Monday 7/6/2026
A
Coach led warmup
(15 min)
B
16 min EMOM
Min 1: 10 Back Squats
Min 2: 20 Hollow Rocks
C
5 rds
60 double unders
20/15 cal ride
*15 min timecap
4510 Tuesday 7/7/2026
A
Coach led warmup
(15 min)
B
5x2 snatch balance
then
8 EMOM
Min 1: 1 hang squat snatch
Min 2: 5 Ring Rows with pause + 5 ring dips
(20 min)
C
On a 10 min clock
400m Farmer's Carry
AMRAP
9 ring dips
15 abmat situps
4511 Wednesday 7/8/2026
A
Coach led warmup
(10 min)
B
1 Deadlift + 1 Hang Power Clean + 1 Push Press
*Work to heavy
(15 min)
C
Shared burden with a partner
2 rds
50/40 cal row
40 wall balls
2 min bar hang
40 wall balls
*20 min timecap
Thursday 7/9/2026 - HYROX
4513 Friday 7/10/2026
A
Coach led warmup
(10 min)
B
Bench Press
5x5
*2s pause at the bottom
(15 min)
C
100 renegade rows (50s/35s)
*1 R DB plank row + 1 L DB plank row + 1 pushup
*20 min timecap
4514 Saturday 7/11/2026
A
5-10-15
Air squats
Box jumps
Cal row
B
4x10
Dual KB front rack box step up*
*as heavy as possible, knuckles touch
C
“Mule”
5 Rds
10 synchro snatches (115/85)
100’ sled pull* (3/2)
20 shared burpee get overs 48/40”
100’ sled pull*
*face forward with straps over shoulders, arms extended
Flow: Partners will synchro 10 snatches, then p1 will drag the sled down 50’ then p2 will drag the sled back 50, moving to 20 shared burpee get overs and finishing with p1 dragging 50’ down and p2 dragging back. To start, the sled, boxes and barbells should be on the same side of the floor.
4515 Sunday 7/12/2026
SUNDAY CAPACITY
2:00on/1:00off for 6 sets
2 lap run
Max cal ski in remaining