4230 Tuesday 9/30/2025

5:30pm MVMT class starts back up WEDNESDAY!

A
4 rds
30 second ride
30 second inchworm push-ups

3 rds:
30 jumping jacks
3 push ups
3 burpees

30 second ride - faster than workout pace

In time remaining, starting with an empty barbell:
1 clean + 3 split jerks
*Increase weight
(15 min)

B
12 min EMOM
1 clean + 3 Split Jerks

C
For max reps:
1 min: max push ups
2 min: max ride for cal
3 min: max burpees
2 min: max ride for cal
1 min: max push ups
(9 min)

4229 Monday 9/29/2025

5:30pm MVMT class starts back up WEDNESDAY!

A
1 min easy ride
1 min PVC good mornings
1 min moderate ride
1 min bar hang
1 min hard ride

Then
2 rds
10 hollow rocks
10 scap pullups
10 russian kettlebell swings - light to moderate

Then
2 rds
10 goblet squats
10 knees to elbows
5 T2B
(15 min)

B
16 min EMOM
Min 1: 5 Front Squats
Min 2: 5 Strict Pullups

C
15 min AMRAP
5 Cleans (205/125)
10 T2B
*rest exactly 30s between rds

4228 Sun 9/28/2025

SUNDAY CAPACITY
10 rounds
2 minutes on/1 off
Max calorie ride

4227 Saturday 9/27/2025

A
25 cal ski
Into 2 rounds
5/5 kb windmill
10/10 kb bottoms up press
15 Russian swing

B
5 sets
50” hand over hand sled pull*
*As heavy as possible across all 5 setsC“Insert Name Here”

C
20 min AMRAP
Alternate movements with partner

5 Burpee box jump over (30”/24”)
10 parallette pushups
15 KB swings (24/16)

Flow: partners will alternate movements, p1 does bbjo, then p2 does pushups, then p1 does swings. Continue alternating for the 20 minutes.

4226 Friday 9/26/2025

A
Coach led warmup
(10 min)

B
Deadlifts
8x2
*2 sets at 78, 81, 84, 87%
(25 min)

C
5 rounds
6 front rack reverse lunges/ea (155/105lb)
6 jerks
*10 min timecap
*Compare to 3/25/25

4225 Thursday 9/25/2025

A
Coach led warmup
(10 min)

B
Cleans
Every 2 min for 7 rds
1 pause squat clean
*5 sec pause in receiving position. Start around 7 RPE and build to heavy single with good technique.
(20 min)

C
60 abmat situps
30 cal ski
15 ring muscle ups
30 cal ski
60 abmat situps
*15 min timecap

4224 Wednesday 9/24/2025

A
Coach led warmup
(10 min)

B
Snatch
Every 2 min for 7 rds
1 pause squat snatch
*5 sec pause in receiving position. Start around 7 RPE and build to heavy single with good technique.
(20 min)

C
4 rds each
Alternate full round with a partner
9 devils press (50/35)
12 2db front squats
15/12 cal row
*20 min timecap

or
Modify to:
4 rds each
Alternate full round with a partner
6 devils press
9 2db front squats
12/10 cal row
*20 min timecap

4223 Tuesday 9/23/2025

A
3 rds
Run 1 lap
10 russian swings
Max hang - chin over bar

3 rds
Run 1 lap
10 hollow rocks
Max dead hang
(15 min)

B
14 min EMOM
Min 1: 30 Double Unders
Min 2: 1 Rope climb

C
4 Rounds
Run 400m
8 Pullups
-Rest 2 min-
*Scale pullups to go unbroken. Goal is to keep pace of 400's within 5-10 sec.
*16 min timecap

4222 Monday 9/22/2025

A
1 min ride - easy
1 min ride - moderate

Then…
3 rds:
10 hanging knee raises
5 inchworm pushups

Then…
1 minute ride - hard

Then…
3 rds:
5 T2B
3 burpee pullups
(10 min)

B
Back Squats
*Work to heavy
(20 min)

C
20 min AMRAP
12 T2B
9/6 Cal Ride
6 Burpee Pullups
*Rest 60 sec after each round

4221 Sunday 9/21/2025

SUNDAY CAPACITY
Every 3 minutes for 10 rounds
10/8 cal ride
10 line facing burpees
10/8 cal ride

4220 Saturday 9/20/2025

A
1000m row
20 walking lunge
10 hanging knee raise
10 Russian swing
10 pushup shoulder taps

B
4 cluster sets of 3x3 bench

1 set = 3 reps, rest 5 seconds, 3 reps, rest 5 seconds, 3 reps. Rack the bar while resting the 5 seconds.

C
"Iron Claw"
25 AMRAP
Alternating full rounds

12 Sandbag lunge 100/75
9 T2B
6 deadlift 225/155

*Every 2:30, starting at 0:00
1 legless rope climb / 1 rope climb each, partners can go at the same time

Flow:

Partners will alternate full rounds aiming for 1:30 or less rounds. Every 2:30 mins starting at 0:00 both partners will do one legless rope climb for guys, one regular rope climb for ladies. If the 2:30 mins is in the middle of a round, stop and both perform the rope climbs then the partner working will return to their round.

4219 Friday 9/19/2025

A
3 min Ride

3 rds
10ea single arm kb deadlifts
10 goblet squats
1ea turkish getups
(10 min)

B
Deadlifts
8x2
*All sets at 81%
(20 min)

C
25/20 Cal Row
15 burpees
15 pull-ups

2 Lap run
15 burpees
15 pull-ups

25/20 Cal Ski
15 burpees
15 pull-ups

25/20 Cal Ride
15 burpees
15 pull-ups

*20 min tapout

4218 Thursday 9/18/2025

A
Coach led warmup
(15 min)

B
Cleans
Every 2 min for 7 rds
1 pause above knee hang squat clean + 1 pause below knee hang squat clean
*Pause for 3 sec at each hang position
**Build from last week
(20 min)

C
For Max Reps
Jerks
1 min @ (245/165)
1 min Rest
1 min @ (225/155)
1 min Rest
1 min @ (205/145)
1 min Rest
1 min @ (185/135)
1 min Rest
1 min @ (135/95)
(9 min)
*From the ground

4217 Wednesday 9/17/2025

A
Coach led warmup
(15 min)

B
Snatch
Every 2 min for 7 rds
1 pause above knee hang squat snatch + 1 pause below knee hang squat snatch
*Pause for 3 sec at each hang position
**Build from last week
(20 min)

C
Alternate Rounds with a Partner
10 min AMRAP
5 Deadlifts (225/155)
1 Rope Climb

4216 Tuesday 9/16/2025

A
Run 400m
3 rds
20 double unders
10 jumping squats
5 strict pullups
(10 min)

B
Hand Over Hand Sled Pulls
6 Lengths
*15-20 Pushups after each length
(15 min)

C
20 min AMRAP
100/80 cal row
25 one arm KB thruster - right (53/35lb)
25 burpees
25 one arm KB thruster - left
25 burpees
25 2KB thrusters
25 burpees
Max cal ride

4215 Monday 9/15/2025

40/40 SPECIAL

REFER A FRIEND TO JOIN LIFETIME: YOU BOTH WILL RECEIVE 40% OFF NEXT MONTH’S MEMBERSHIP DUES.

A
2 min row or ride
then
3 rounds
:30 pigeon hold, each leg
20 banded monster walk
15 goblet squats
(12 min)

B
Back Squats
6x3
*All sets at 87%
(25 min)

C
3 Rounds
21 Hang Cleans (135/95)
21 Ring Dips
Rest 1 min
*10 min timecap

4214 Sunday 9/14/2025

SUNDAY CAPACITY
Every 10 minutes for 30 minutes
800m run
75/55 cal ski

4213 Saturday 9/13/2025

A
1000m row
Into 2 rounds
10 hang clean
10 strict press
10 front squat
10 overhead lunge
*all with empty barbell

B
12 EMOM
Alternating minutes with a partner
1 round “Macho Man”

3 power cleans
3 front squats
3 jerks
185/135

Flow: p1 will do 3 cleans, 3 squats, 3 jerks within the minute. P2 will then do 3 cleans, 3 squats and 3 jerks on the next minute. Alternate full minutes for 12 minutes.

C
“Hot Wheels”
5 rounds, shared burden with a partner
12 bench press (185/125)
24 sandbag lunges (100/75)
36/28 cal ride
48 wall balls (20/14)

4212 Friday 9/12/2025

A
Coach led warmup
(15 min)

B
Deadlifts
8x2
*All sets at 78%
**Next week: 81%
(25 min)

C
10 min AMRAP
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Then AMRAP Snatches (210/120)

4211 Thursday 9/11/2025

Annual 9/11 Memorial Stair Climb hosted by our Casper Fire Department
More info

A
2-3 rds
2 min cardio of choice
10 90/90 Hip Rotations, ea
10 Hollow Rocks
1 min front rack PVC stretch
10 banded good mornings
:30 sec bottom of the squat with PVC in front rack
(15 min)

B
Cleans
Every 2 min for 7 rds
1 pause above knee hang squat clean + 1 pause below knee hang squat clean
*Pause for 3 sec at each hang position

C
10 min EMOM
15 burpees
*Stop when you can't complete the full 15. Score is # of complete roundsD
Coach led mobility
(5 min)