MVMT WEEK OF 9/21/26
4574 Monday 9/21/2026
A
Coach led warmup
(10 min)
B
Back Squats
2x3 60% WM
2x3 70% WM
1x3+ 80% WM
+ = Max reps
(20 min)
C
400m run
10 bar muscle ups
400m run
20 chest to bar pullups
400m run
30 pullups
400m run
*15 min timecap
4575 Tuesday 9/22/2026
A
Coach led warmup
(15 min)
B
Every 90s for 8 sets
2 Tall Hang Squat Cleans
(15 min)
C
5 rds
21/14 cal row
7 squat cleans
*rest 1 min between sets 1-2-3, rest 2 mins between sets 3-4-5
*16 min timecap
4576 Wednesday 9/23/2026
A
Coach led warmup
(15 min)
B
5 Min EMOM
1 pause muscle snatch 5s pause at knee
5 Min EMOM
1 pause power snatch 3s pause at knee & receiving position
5 Min EMOM
1 pause muscle snatch 3s pause at receiving position
C
18 min AMRAP
With a Partner
P1: 25 double unders
P2: 2 lateral burpees over bar + 2 hang snatch
-switch when both complete-
Each round increase burpees and snatches by 2 reps each
Thursday 9/17/2026
4577 Friday 9/25/2026
A
Coach led warmup
(10 min)
B
Bench Press
WM = 90% of 1RM
1x5 65% WM
1x5 75% WM
1x5 80% WM
1x5+ 85% WM
Strict Press
WM = 90% of 1RM
1x5 65% WM
1x5 75% WM
1x5 80% WM
1x5+ 85% WM
+ = Max reps
(30 min)
C
5 min AMRAP
10 atomic situps
5 wall walks
4578 Saturday 9/26/2026
A
500m row
10 kb Russian swing
10 single arm suitcase deadlift each hand
10 box jumps landing tall
300m row
B
20 min EMOM
1 deadlift
1 box jump 36”/32”
C
“WPTH”
AMRAP 40
40/32 cal ski
30 toes to bar
20 dual kb squats 24’s/16’s
100’ dual kb front rack lunge
*1 works 1 rests
Target: 7 rounds
4579 Sunday 9/27/2026
SUNDAY CAPACITY
Every 3 minutes for 36 minutes
15/12 cal ride
10 shuttle runs (25’+25’= 1)
*goal is 2 minutes work, 1 minute rest within the 3 minute window