MVMT WEEK OF 10/5/26
LADIES WEIGHTLIFTING CLINIC (BODYBUILDING EXERCISES)
with Jess
$200 for LifeTime Members
5 weeks - Starting Oct 12
Mon/Wed 10:30-11:30am
SIGN UP HERE (Limited space)
4586 Monday 10/5/2026
A
Coach led warmup
(15 min)
B
Overhead Squats
5-4-3-2-1
*Work to heavy single
(20 min)
C
15 min AMRAP
20 double unders
5 devil's press
20 double unders
10 2db front squats
20 double unders
15 abmat situps
4587 Tuesday 10/6/2026
A
Coach led warmup
(10 min)
B
Deadlifts
10-8-6-4
*Increase weight
(20 min)
C
20 min EMOM
Min 1: 5 push jerks
Min 2-3: 500/400m row
Min 4-5: Rest 2 min
4588 Wednesday 10/7/2026
A
Coach led warmup
(15 min)
B
15 min EMOM
2 power cleans
C
40-30-20-10 Cal Ride
20-15-10-5 sandbag/dball cleans
*15 min timecap
Thursday 10/8/2026
4589 Friday 10/9/2026
A
Coach led warmup
(10 min)
B
Bench Press
1x5 75% WM
1x3 85% WM
1x2 90% WM
1x1+ 95% WM
Strict Press
1x5 75% WM
1x3 85% WM
1x2 90% WM
1x1+ 95% WM
+ = Max reps
(30 min)
C
5 min AMRAP
15/10 Cal Ride
15 air squats
4590 Saturday 10/10/2026
A
Tabata ski erg :20/:10
15 pvc pass through
12 pushup shoulder tap
10 kb windmills per arm B
1:00 on 1:00 off for 6 rounds
Max reps bench
Rounds 1,3 95/65
Rounds 2,4 135/95
Rounds 3,6 185/115 C
“Roger Rabbit”
36 rounds, alternating rds with partner
2 burpee bar muscle up
4 box jumps 36”/32”
6 sandbag bearhug squats 150/125
Target 36’
Cap 40’
4591 Sunday 10/11/2026
SUNDAY CAPACITY
6 rds
4 min work / 2 min rest
A. 30/25 cal row + max cal ride
B. 30/25 cal ride + max cal row
*Alternate between A-B