MVMT WEEK OF 8/31/26
4556 Monday 8/31/2026
A
Coach led warmup
(15 min)
B
Back Squats
WM = 90% of 1RM
2x5 75% WM
2x3 85% WM
1x1+ 95% WM
+ = Max reps
(20 min)
C
In 10 min:
21-15-9
Cal Ski
Burpee Pullups
*Max Cal Ski in time remaining
4557 Tuesday 9/1/2026
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
4558 Wednesday 9/2/2026
A
Coach led warmup
(10 min)
B
Power Cleans
6x4
*All weights at the same top weight
(20 min)
C
Partner Shared Burden
50 T2B
70 Front Squats (115/75)
50 T2B
70 Front Squats
50 T2B
*18 min timecap
Thursday 9/3/2026
4559 Friday 9/4/2026
A
Coach led warmup
(10 min)
B
Deadlift
WM = 90% of 1RM
2x5 65% WM
2x5 75% WM
1x5+ 85% WM
+ = Max reps
(20 min)
C
10 rds
8 box jump overs
6 db box step overs
4 db clean and jerks
*16 min timecap
4560 Saturday 9/5/2026
A
Tabata echo bike - 8 rds of 20s work, 10s rest
2 rounds
10 med ball squat cleans
10 box step ups
10 kip swings
B
50 strict pull ups
50 ring dips
*split however
C
“Sea Legs vol. 2”
100/80 cal ride
100 box jump overs 24”
100 wall ball 20/14
*Partners switch every 30 seconds, 1 works 1 rests
Rest 2:00
10 rounds, alternate full rounds
10/8 cal ride
10 box jump over 24”
10 wall balls 20/14
4561 Sunday 9/6/2026
SUNDAY CAPACITY
Every 10 minutes for 30 minutes
6 lap run
60 double unders
3 lap run
30 double unders
1 lap run
10 double unders