MVMT WEEK OF 7/27/26
4526 Monday 7/27/2026
A
Coach led warmup
(10 min)
B
Every 4 min for 4 supersets
Set 1: 12 front squats + 3 deadlifts
Set 2: 9 front squats + 6 deadlifts
Set 3: 6 front squats + 9 deadlifts
Set 4: 3 front squats + 12 deadlifts
*% of 1RM each lift for # of reps
12 reps: 57-51%
9 reps: 62-66%
6 reps: 67-71%
3 reps: 72-76%
C
5 rds
15 box jump overs
30s Lsit Hold
5 push jerks (155/105
Run 1 lap
*20 min timecap
4527 Tuesday 7/28/2026
A
Coach led warmup
(10 min)
B
30 min EMOM
Min 1: Backwards sled drag
Min 2: 10 T2B
Min 3: 10 Burpee to touch
C
Coach led mobility and cooldown
(10 min)
4528 Wednesday 7/29/2026
A
Coach led warmup
(10 min)
B
20 min EMOM
First 10 min:
1 Hang Power Snatch + 1 Squat Snatch
2nd 10 min:
1 Squat Snatch
C
Partner shared burden
100 renegade rows
50 devils press
100/70 cal ride
*18 min timecap
Thursday 7/30/2026
4529 Friday 7/31/2026
A
Coach led warmup
(10 min)
B
Bench Press
5x3
*1s pause at the bottom. Increase from last week.
(15 min)
C
2k Row
(20 min)
D
Coach led cooldown
(5 min)
4530 Saturday 8/1/2026
A
Run to Blackmore
20-14-8
Pushups
Walking lunge
B
2 sets
7-5-3
Weighted pull-ups
Weighted dips
*no rest between movements, rest 1:1 between sets
C
“Bag n’ Tag”
8 rounds each, alternate full rounds, reverse order on 2,4,6,8
200/180m ski
40’ sandbag lunge 100/75
2 rope climbs
Flow:
Partners will alternate full rounds, on rounds 2,4,6,8 partners will reverse the order starting with rope climbs and finish with the ski. Partners will complete 8 rounds each.
4531 Sunday 7/26/2026
SUNDAY CAPACITY
100 burpees for time