MVMT WEEK OF 8/10/26
4538 Monday 8/10/2026
A
Coach led warmup
(15 min)
B
10 min EMOM
5 OHS
C
16 min EMOM
Min 1: 10/7 Cal ride + Max Burpees
Min 2: Rest
D
Coach led cooldown
(5 min)
4539 Tuesday 8/11/2026
A
Coach led warmup
(15 min)
B
Barbell Bent Over Rows
5x6
(15 min)
C
42 Front Squats (95/65)
21 Hang Clean and Jerks
30 Front Squats
15 Hang Clean and Jerks
18 Front Squats
9 Hang Clean and Jerks
*14 min timecap
D
Coach led cooldown
(5 min)
4540 Wednesday 8/12/2026
A
Coach led warmup
(15 min)
B
Power Snatch
6x2
*All weights at the same top weight
(15 min)
C
With a Partner
5 rds
P1: 21/18 Cal Ride
P2: 21/18 Cal Row
*Switch when both are complete. 5 rds on each machine each.
*16 min timecap
Thursday 8/13/2026
4541 Friday 8/14/2026
A
Coach led warmup
(20 min)
B
Bench Press
5-5-3-3-1-1
*1s pause at the bottom.
(20 min)
C
15 Devil's Press
30/21 Cal Ride
5 Devil's Press
*8 min timecap
D
Coach led cooldown
(5 min)
4542 Saturday 8/15/2026
A
500m ski
10 inch worm pushups
250m ski
10 pull-ups +5 wall walks
B
EMOM 20
1. Max ring dips
2. rest
3. Max ring rows
4. Rest
C
“Run it Bag”
3 Rds
Run to Blackmore together
30 Sandbag or DBall loads to 48” box shared 150/100
Cap: 30
Flow:
Partners will run to Blackmore together, then share 30 sandbag or dball loads to a 48” box. Stack two boxes on top of each other against the back wall so they won’t tip over. Load the sandbag or dball onto the top of the box then roll it back off to the floor, counting as 1 rep. Split reps however.
4543 Sunday 8/16/2026
SUNDAY CAPACITY
20-30-40-50-40-30-20
Cal row
1:30 rest between each set