MVMT WEEK OF 7/20/26
4520 Monday 7/20/2026
A
Coach led warmup
(15 min)
B
Every 90s for 10 rds
10 Back Squats
(15 min)
C
21-15-9
Push Press (115/75)
Ring Rows
*7 min timecap
D
Coach led cooldown
(10 min)
4521 Tuesday 7/21/2026
A
Coach led warmup
(15 min)
B
4-3-2-1
Turkish Getups
*4ea arm, 3ea arm etc. Increase weight
(20 min)
C
12 min AMRAP
5 wall walks
30 double unders
15 snatch (95/65)
5 wall walks
30 double unders
10 snatch (135/95)
4522 Wednesday 7/22/2026
A
Coach led warmup
(15 min)
B
High Hang Squat Snatch
5x3
(15 min)
C
With a partner
A: 100 Box Jump Overs
B: 20 Rope Climbs
C: 100 Cal Ride
D: 20 BMU
*Flow: Partners work at the same time. One works on A while the other works on B. Switch as needed. Once either A or B is complete, replace that station with C. Then once the other A/B is complete, replace with D.
*18 min timecap
Thursday 7/23/2026
4523 Friday 7/24/2026
A
Coach led warmup
(15 min)
B
Bench Press
5x5
*1s pause at the bottom. Increase from last week.
(20 min)
C
9 min AMRAP
3-6-9...
OHS (95/65)
Knees to Elbows
4524 Saturday 7/25/2026
A
Run to Blackmore
12-9-6
Air squat
Russian kb swing
B
5-4-3-2-1-2-3-4-5
Deadlift*
*Second set of 2-3-4-5 heavier than the first set
C
“Horseshoes and Hand Grenades”
AMRAP 30
400m run together
20 double dumbbell devils press 50’s/35’s
1000/800m row
20 single arm dumbbell devils press 70/50
Flow:
Partners will run 3 laps together, then share the burden in a you go, I go fashion on the other three movements.
4525 Sunday 7/26/2026
SUNDAY CAPACITY
50-40-30-20-10 calorie ride
Rest 1:1 after each interval