MVMT WEEK OF 8/24/26
4550 Monday 8/24/2026
A
Coach led warmup
(10 min)
B
Back Squats
WM = 90% of 1RM
2x3 60% WM
2x3 70% WM
1x3+ 80% WM
+ = Max reps
(20 min)
C
Every 6 min for 3 sets
15/12 cal ride
50 double unders
12/9 cal ride
50 double unders
9/6 cal ride
*Goal is to finish each set in under 3 min
(18 min)
4551 Tuesday 8/25/2026
A
Coach led warmup
(15 min)
B
12 min EMOM
Min 1: 3-5 Strict Pullups
Min 2: 3-5 Ring Rows
C
75 Wall Balls
60 abmat situps
45 power cleans (135/65)
30 burpee box jump overs
*18 min timecap
4552 Wednesday 8/26/2026
A
Coach led warmup
(15 min)
B
Power Snatch
6x3
*All weights at the same top weight
(15 min)
C
With a Partner
4 rds
P1: 400m run
P2: 10 KB hang snatch, left arm + 10 OH lunges
10 KB hang snatch, right arm + 10 OH lunges
-switch when both complete-
P2: 400m run
P1: 10 KB hang snatch, left arm + 10 OH lunges
10 KB hang snatch, right arm + 10 OH lunges
*P1 runs and P2 does work, then P2 runs and P1 does work = 1 rd
*18 min timecap
Thursday 8/27/2026
4553 Friday 8/28/2026
A
Coach led warmup
(15 min)
B
4x6 Strict Press
*1 Deficit Negative HSPU immediately after each set
(15 min)
C
5 rds
1 min Max Atomic Situps
1 min Max Devils Press
1 min Rest
*Atomic Situp - Fasten barbell to rack just above toes. With toes hooked under barbell, sit down, lay back then explosively sit up using hooked toes to pull into a squat to stand
(15 min)
D
Coach led cooldown
(5 min)
4554 Saturday 8/29/2026
A
1000m row
10 burpees
10 box step ups
100’ light sandbag bearhug carry
10 box step ups
10 burpees
B
20 EMOM
2 sandbag/Dball cleans
C
3 rounds, 1 minute rest between rounds. Shared burden
42-30-18
Toes to bar
Calorie ski (36-24-12 females)
DB bench press (50/35)
4555 Sunday 8/30/2026
SUNDAY CAPACITY
20 minute FTP test (Functional Threshold Power)
*20 minute max calorie on the echo bike
*note your average wattage at the end of the test