MVMT WEEK OF 10/19/26
4598 Monday 10/19/2026
A
Coach led warmup
(15 min)
B
Overhead Squats
5x4
*2s pause in the bottom
(20 min)
C
15 min AMRAP
12/8 cal ride
8 pushups, hand release
4 hang squat snatches
4599 Tuesday 10/20/2026
A
Coach led warmup
(15 min)
B
16 min EMOM
Min 1: 8-10 T2B
Min 2: 1ea Turkish Getup
C
5-10-15-20-15-10-5
Box jump overs
Cal Ski
*14 min timecap
D
Coach led cooldown
(5 min)
4600 Wednesday 10/21/2026
A
Coach led warmup
(12 min)
B
5 min EMOM
4 power cleans
5 min EMOM
3 power cleans
5 min EMOM
2 power cleans
C
500/400m row
50 bench press (185/125)
500/400m row
50 pullups
500/400m row
100 situps
*22 min timecap
Thursday 10/22/2026
4601 Friday 10/23/2026
A
Coach led warmup
(12 min)
B
16 min EMOM
Min 1: 5 strict pullups
Min 2: 5 strict press
C
4 rds
12 double unders
4 alt db snatches
*use db heavier than usual
-rest 2 min-
*repeat for 4 total sets
*20 min timecap
4602 Saturday 10/24/2026
A
Ride 1000m
3 rds
10 wall balls
5 burpee broad jumps
30s bar hang
B
"Halfsies"
400m run
500m ski
400m run
75' sled push
400m run
75' sled pull
400m run
100' burpee broad jumps
400m run
500m row
400m run
300' farmer's carry
400m run
150' sandbag lunges
400m run
50 wall balls
4603 Sunday 10/25/2026
SUNDAY CAPACITY
60 min Max Cal Ride