MVMT WEEK OF 10/12/26
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)
4592 Monday 10/12/2026
A
Coach led warmup
(15 min)
B
Overhead Squats
5x5
*2s pause in the bottom
(20 min)
C
7 min AMRAP
10 rope climbs
Max Wall Balls
*Use a heavier wall ball than you usually do
D
Coach led cooldown
(5 min)
4593 Tuesday 10/13/2026
A
Coach led warmup
(10 min)
B
Deadlifts
12-10-8-6
*Increase weight
(20 min)
C
3 rds
400m Run
Accumulate 60s bar hang
7 wall walks
*18 min timecap
4594 Wednesday 10/14/2026
A
Coach led warmup
(10 min)
B
Strict Press
Work to heavy
(20 min)
C
20 min AMRAP
Shared burden with a partner
30 burpee box get overs (40")
30 kb front squats (32s/24s)
1 lap farmers carry
Thursday 10/15/2026
4595 Friday 10/16/2026
A
Coach led warmup
(10 min)
B
Bench Press
Work to heavy
(20 min)
C
“Nostalgia”
20 meter (65 feet) partner pacer test*
*At the start of the beep, p1 runs 65 feet down. At the next beep p2 runs 65 feet. Continue alternating runs until partners miss two consecutive beeps before crossing the line.
-65 feet is from the end of the rig by the white board to the curtain.
4596 Saturday 10/17/2026
A
21-15-9
Cal ski
Walking lunges
Kip swings
B
AMRAP 10
Legless rope climbs
C
“Crash Crucible: Cheek to Cheek”
8 rds, alternate full rounds
12/9 Cal ride
60’ sled push 1/empty
24 wall balls 20/14
60’ sled push
Cap: 25
4597 Sunday 10/18/2026
SUNDAY CAPACITY
Every 8 minutes for 4 rounds
40/30 cal ride
40/30 cal ski
40/30 cal row