MVMT WEEK OF 9/7/26
4562 Monday 9/7/2026
NO CLASSES TODAY. Gym is open 8am-6pm.
A
Self led warmup
B
12 min EMOM
3 Push Press + 2 Push Jerks + 1 Split Jerk
C
5 rope climbs
100m Row
4 rope climbs
200m Row
3 rope climbs
130m Row
2 rope climbs
400m Row
1 rope climbs
500m Row
*15 min timecap
4563 Tuesday 9/8/2026
A
Coach led warmup
(15 min)
B
15 min EMOM
3 Front Squats
C
4 sets
2 min work / 3 min rest
40 double unders
5 thrusters (135/95)
40 double unders
Max squat clean thrusters in remaining
(20 min)
4564 Wednesday 9/9/2026
A
Coach led warmup
(15 min)
B
Power Snatch
6x4
*All weights at the same top weight
(20 min)
C
3 rds
20 burpees
16 db deadlifts
12 renegade rows
*14 min timecap
Thursday 9/10/2026
4565 Friday 9/11/2026
A
Coach led warmup
(10 min)
B
Deadlifts
WM = 90% of 1RM
2x3 60% WM
2x3 70% WM
1x3+ 80% WM
+ = Max reps
(20 min)
C
10 total rds
Alternate full rds with a partner
13 deadlifts (135/65)
8 hang power cleans
5 shoulder to overhead
*20 min timecap
4566 Saturday 9/12/2026
A
30 cal ride
20 air squat
10 pushup shoulder tap
20 air squat
30 cal ride
B
12 min EMOM
3 bench press
C
With a partner
6 rds
400m run together
50 wall balls (20/14), shared burden
4567 Sunday 9/13/2026
SUNDAY CAPACITY
3 rounds tabata bike
*4 minutes rest between each round
:20 on/ :10 off for 8 rounds