MVMT WEEK OF 9/14/26
4568 Monday 9/14/2026
A
Coach led warmup
(12 min)
B
Back Squats
WM = 90% of 1RM or add 5-20 to WM from last cycle
2x5 65% WM
2x5 75% WM
1x5+ 85% WM
+ = Max reps
(20 min)
C
4 rds
1 min max pushups
1 min rest
1 min max shuttle runs
1 min rest
(16 min)
4569 Tuesday 9/15/2026
A
Coach led warmup
(15 min)
B
5 min EMOM
1 Rope Climb
5 min EMOM
5-10 T2B
5 min EMOM
4-6 Strict C2B pullups
C
42 DB bench press (50/35)
18 KB swings (32/24)
30 DB bench press
30 KB swings
18 DB bench press
42 KB swings
*12 min timecap
D
Coach led cooldown
(5 min)
4570 Wednesday 9/16/2026
A
Coach led warmup
(10 min)
B
Every 90s for 8 sets
1 Clean + 1 Front Squat + 1 Sots Press
(15 min)
C
50 rds
Alternate full rds with a Partner
1 wall walk
1 strict C2B Pullup
1 high box jump
*25 min timecap
Thursday 9/17/2026
4571 Friday 9/18/2026
A
Coach led warmup
(15 min)
B
Deadlifts
WM = 90% of 1RM
2x5 75% WM
2x3 85% WM
1x1+ 95% WM
+ = Max reps
(20 min)
C
3 rds
30/22 cal ride
30 med ball squat cleans
*13 min timecap
4572 Saturday 9/19/2026
A
5 minute machine of choice
20 air squats
20 plate good mornings
20 box jumps
B
Every 2 min for 12 min
5 sandbag squats*
*sandbag on shoulders
C
With a partner
“Slow n Steady”
Every 4:00 until failure
5 synchro shuttle runs 50'+50'= 1
10 synchro burpee box jump overs 24/20
20 calorie row shared*
*Add one calorie per interval*
4573 Sunday 9/20/2026
SUNDAY CAPACITY
Every 5 minutes for 25 minutes
10-8-6-4
Cal row
Burpees