MVMT WEEK OF 8/3/26
4532 Monday 8/3/2026
A
Coach led warmup
(15 min)
B
16 min EMOM
Min 1: 1 length hand over hand sled pull
Min 2: 20 Pushups
C
15-13-11-9-7-5
Front Rack 2KB Squats
2KB Deadlifts
*12 min timecap
D
Coach led cooldown
(5 min)
4533 Tuesday 8/4/2026
A
Coach led warmup
(15 min)
B
Every 2:00 for 6 sets
3 Complexes
1 complex = 1 step back lunge R + 1 step back lunge L + 1 back squat
*All sets at same top weight
(20 min)
C
With a partner
9 min AMRAP
Burpee Pullups
*Alternate reps
D
Coach led cooldown
(5 min)
4534 Wednesday 8/5/2026
A
Coach led warmup
(15 min)
B
Power Cleans
6x2
*All weights at the same top weight
(15 min)
C
5 rds
2 min AMRAP
21 double unders
9 T2B
21 double unders
9 plate ground to overhead
-2 min rest-
*Pickup where you left off each round
(20 min)
Thursday 8/6/2026
4535 Friday 8/7/2026
A
Coach led warmup
(10 min)
B
Bench Press
5x3
*1s pause at the bottom. Increase from last week.
(20 min)
C
20 min AMRAP
400m run
7 ring muscle ups
4536 Saturday 8/8/2026
A
5 minute echo ride
10 tall box jumps
10 air sqauts
2 minute echo ride
10 box squats 95/65
5 broad jumps
B
5x5 box squat
C
“Fibonacci”
5-8-13-21-34-55
Handstand pushups
Double kettlebell deadlifts 32’s/24’s
*50’ overhead kb walking lunge after each set 24’s/16’s
Flow:
Partners will share the burden of all work. This rep scheme follows the Fibonacci sequence. Partners will complete 5 hspu, 5 deadlifts 50 feet lunge. Then 8,8 50 and so on. For the lunge, p1 will lunge 25 feet then p2 will lunge back 25 feet.
4537 Sunday 8/9/2026
SUNDAY CAPACITY
Every 2 minutes for 8 rounds
2 lap run
Max burpee box jump overs 24/20
Target reps: 100