MVMT WEEK OF 8/17/26
4544 Monday 8/17/2026
A
Coach led warmup
(10 min)
B
Back Squats
WM = 90% of 1RM
2x5 65% WM
2x5 75% WM
1x5+ 85% WM
+ = Max reps
(20 min)
C
7 rds
50' Sandbag or FR KB lunge
3 rope climbs
*15 min timecap
4545 Tuesday 8/18/2026
A
Coach led warmup
(15 min)
B
Every 30s for 10 min
3 Barbell Bent Over Rows
C
5 rds
In 3 min:
20-16-12-8-4 Dball or Sandbag Cleans
Max Cal Ride
Score is total Cals
(15 min)
D
Coach led cooldown
(5 min)
4546 Wednesday 8/19/2026
A
Coach led warmup
(10 min)
B
Power Cleans
6x3
*All weights at the same top weight
(15 min)
C
With a Partner
5 lap farmers carry Every switch, do 15 synchro pushups
4 lengths HS walk or 3 min wall HS holds *Every switch, do 15 synchro air squats
5 lengths 2KB OH walking lunges Every switch, do 6 synchro T2B
*20 min timecap
D
Coach led cooldown
(5 min)
Thursday 8/20/2026
4547 Friday 8/21/2026
A
Coach led warmup
(15 min)
B
Bench Press
*Work to heavy
(20 min)
C
In 2 min: 1 rd
10/7 Cal Ride + 10 Burpees
In 3 min: 2 rds
10/7 Cal Ride + 10 Burpees
In 4 min: 3 rds
10/7 Cal Ride + 10 Burpees
In 5 min: 4 rds
10/7 Cal Ride + 10 Burpees
*Goal is to complete work AFAP giving you maximum rest time
(14 min)
4548 Saturday 8/22/2026
A
Run to Blackmore
21-15-9
KB Russian swing
Kip swings
B
Find a 20 rep deadlift max*
*touch and go, no more than 1 second between reps
C
3 rds for time, shared burden
1000m row
50 back squats (135/95)
30 bar muscle ups
4549 Sunday 8/23/2026
SUNDAY CAPACITY
Every 2 minutes for 18 min
20/16 cal ride
10 air squat