MVMT WEEK OF 9/28/26
4580 Monday 9/28/2026
A
Coach led warmup
(10 min)
B
Back Squats
2x5 75% WM
2x3 85% WM
1x1+ 95% WM
+ = Max reps
(20 min)
C
2 rds
30/20 cal ride
30 ring dips
Then:
2 rds
30/20 cal ride
300' kb mixed carry
*1 kb in front rack, 1 kb overhead
*20 min timecap
4581 Tuesday 9/29/2026
A
Coach led warmup
(15 min)
B
Deadlifts
12-10-8-6
*Increase weight
(20 min)
C
40 burpee box jump overs
-rest 1 min-
25 burpee box jump overs
-rest 1 min-
25 burpee box jump overs
*13 min timecap
D
Coach led cooldown
(5 min)
4582 Wednesday 9/30/2026
Coach David's last class! We’ll be hosting a community WOD with David on Saturday at 9am. Join us!
A
Coach led warmup
(10 min)
B
Every 2 min for 7 sets
1 muscle snatch + 1 overhead squat + 1 pause snatch balance
* 2 sec pause in the receiving position of the snatch balance
(20 min)
C
Partner Shared Burden
50 T2B
30 sandbag bearhug box step ups (20")
40 T2B
30 sandbag bearhug box step ups (20")
30 T2B
30 sandbag bearhug box step ups (20")
20 T2B
30 sandbag bearhug box step ups (20")
*20 min timecap
4583 Thursday 10/1/2026
4584 Friday 10/2/2026
A
Coach led warmup
(10 min)
B
Bench Press
1x3 60% WM
1x3 70% WM
1x3 75% WM
1x3+ 80% WM
+ = Max reps
Strict Press
1x3 60% WM
1x3 70% WM
1x3 75% WM
1x3+ 80% WM
+ = Max reps
(30 min)
C
5 min AMRAP
5 T2B
5 burpees to touch
4585 Saturday 10/3/2026
COMMUNITY WOD TO CELEBRATE COACH DAVID. DAVID IS FOLLOWING HIS LIFE PATH AND HEADING TO COLORADO. WE WILL MISS HIS OVEWHELMING POSITIVITY AND GENEROSITY AND HOPE THAT HE CAN SPREAD IT THOUGH COLORADO.
JOIN US AT 9AM
A
2 rounds
10 cal ride
10 hanging knee raise
10 medball squat cleans
10 strict wall ball tosses
10 hang clean 75/55
B
“Statue of David”
Team of 3
240 cal ride
210 Toes to bar
180 Wall ball (20/14)
150 Cleans (165/105)
120 wall balls (30/20)
Flow:
Teams will choose 2 of the 5 movements to start on with 2 working & 1 resting, switching as desired. As soon as one of the movements is completed, teams will replace it with a third movement. Add a 4th movement as soon as another movement is completed.
Example: Teams choose bike and toes to bar to start. One person works on bike while one works on t2b while one rests. Switch as desired between those two movements. Team finishes the toes to bar reps first and then add light wall balls. They work on bike and wall balls in the same format. Team finishes bike and then add cleans. Now they work on cleans and wall balls. Follow this format until all movements are completed. The final movement will end with 1 person working two resting.
4579 Sunday 9/27/2026
SUNDAY CAPACITY
2 min work/1 min rest for 6 sets
2 lap run
Max cal ski in remaining