MVMT WEEK OF 7/13/26
4514 Monday 7/13/2026
A
Coach led warmup
(12-15 min)
B
16 min EMOM
Min 1: 12 Back Squats
Min 2: 12ea Mountain Climbers
C
10 wall walks
75 air squats
2 min handstand hold
75 air squats
10 wall walks
*Shoot for at least 30s per set on the holds
*16 min timecap
4515 Tuesday 7/14/2026
A
Coach led warmup
(10 min)
B
16 min EMOM
Min 1: 1 length backwards sled drag heavy
Min 2: 4-6 strict T2B
C
Partner Shared Burden
50 alt DB Snatch
30 strict pullups
50 alt DB Snatch
14 Rope Climbs
50 alt DB Snatch
30 strict pullups
50 alt DB Snatch
*20 min timecap
4516 Wednesday 7/15/2026
A
Coach led warmup
(12-15 min)
B
20 min EMOM
Min 1: 1 Snatch every :15 sec for 4 reps
Min 2: rest
C
Acid Bath
500m Ski
500m Row
30 Cal Ride
D
Coach led cooldown
(5 min)
Thursday 7/16/2026 - HYROX
4517 Friday 7/17/2026
A
Coach led warmup
(12-15 min)
B
Bench Press
5x5
*2s pause at the bottom. Increase from last week.
(15 min)
C
5 rds
In 90 sec:
21/14 Cal Ski
Max Reps DB Snatch (50/35)
rest 90 sec
D
Coach led cooldown
(5 min)
4518 Saturday 7/18/2026
A
Run to Blackmore
50 kb russian swings*
*no more than 10 reps at a time, moderate weight*
B
4 sets
7 double kb gorilla row -both arms together-
14 alternating kb gorilla row -7 each arm-
*as heavy as possible*
C
“Cape Fear”
20 rds with a partner
2:00 on / 2:00 off
Alternate full rounds, 10 each
12/9 cal echo
9 bar facing burpees
6 deadlifts 275/185
Max rope climbs in remaining
Target: 50 rope climbs
Flow:
Partners will alternate full rounds, if rope climb is started before the 2:00 the rep counts. While p1 is resting for 2:00 p2 is completing their 2:00 of work.
4519 Sunday 7/19/2026
SUNDAY CAPACITY
Every 6 minutes for 6 rds
40/32 cal ski
20/15 ride sprint