4045 Saturday 3/29/2025

A
100 feet empty sled push
100 feet empty sled drag
1 lap run
100 feet sandbag bearhug carry
100 feet sangbag on back carry
1 lap run
Into
12-10-8
Banded pull apart
Kip swings on bar or rings

B
Every 3 minutes for 18 minutes
3 RMU
6 double kb hang snatch (16/12)

C
“Left Dash”
25 shuttle runs (50’ down + 50’ back =1)
50 burpee box get overs (48/40)
75 double db squats (70/50)
100 DB across chest ab mat sit-ups or medball ghd’s (20/14 ball or 20/15 DB)
75 db squats
50 burpee box get overs
25 shuttle run


Flow and stimulus:
This is an out and back partner shared chipper. Shuttle runs are 100 feet(50 and 50), box get overs are tall, use rogue bands to secure boxes together, heavy odd object squats and weighted midline work. The intent is to be a long grunt work style, starting and finishing with high heart rate on the shuttle runs. Aiming for 30-35 minutes.

4044 Friday 3/28/2025

A
Coach led warmup
(10 min)

B
Clean & Jerk
5-5-3-3-1-1
(15 min)

C
Every 5 min for 5 rds
21/18 Cal Ski
15 DB Bench Press (50/35)
3 Rope Climbs
*Goal is to complete work in under 3 min each round

4043 Thursday 3/27/2025

A
Run 2 Laps

Lengths of the rack:
Up and over the fence
Walking knee pull to chest
High knees
Long walking lunges w/ twist
Butt kickers

Run 2 Laps
(10 min)

B
Turkish Getups
Accumulate 12 reps on each arm
(15 min)

C
4 lap run
400m row
Rest 4 min

3 lap run
300m row
Rest 3 min

2 lap run
200m row
Rest 2 min

1 lap run
100m row
*20 min timecap

4042 Wednesday 3/26/2025

A
2 rds
5 inchworms
20 deadbugs
5 strict pullups or 10 kip swings

Then
10ea Single leg deadlifts, unweighted
1 min adductor rolling
10ea Single leg deadlifts, barbell or pvc
1 min hip flexor rolling
10ea Single leg deadlifts, barbell or pvc
1 min IT band rolling
(10 min)

B
Deadlift
8-8-8-4-4
(15 min)

C
Team of 3
225 Wall Balls
100 Muscle Ups
2 work at a time. Switch out as needed.
*20 min timecap

4041 Tuesday 3/25/2025

A
3 Rounds
Row 10/7 cal
8 KB suitcase deadlfit
8 KB Strict Press
10 wallballs with 3 sec pause in bottom
10 single leg glute bridge
(15 min)

B
Back Squat
5x5 *65%
1x5+ *65%
(20 min)

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

4040 Monday 3/24/2025

A
Run 400m
1 min couch stretch

Snatch Position Review
OHS - high hang power snatch - OHS - mid thigh power snatch - OHS - power snatch
*Start with PVC and work to barbell

Practice:
1 high hang squat snatch + 1 hang squat snatch + 1 full snatch
(15 min)

B
Snatch balance
1-1-1-1-1
(15 min)

C
10 min EMOM
1 high hang squat snatch
1 hang squat snatch
1 squat snatch

D
Coach led shoulder and elbow mobility
(5 min)

4039 Sunday 3/23/2025

Disclaimer: On Sundays for the coming weeks, we will be posting an optional Sunday conditioning workout. The intent behind these workouts are to be low impact, machine and body weight based, aimed at improving work capacity across various time domains and machines. We do believe in listening to our bodies and taking rest days so that overall load and fatigue to do not lead to overuse or injury, therefore these are optional and should only be done if your body is properly hydrated, have adequate sleep, and overall soreness from the week is manageable. Whether you do these on Sunday, or save them for another day, they are another resource to improving your fitness and potential weaknesses. These workouts are separate from the weekly MVMT workouts as there will be no programmed warmup and are not tailored to accommodate the week prior or future week of programming.
-Coach Collin

SUNDAY CAPACITY
Every 3 minutes for 10 rounds, alternating between A&B
A. 500m row
B. 400m run

4038 Saturday 3/22/2025

A
10 Emom
Min 1: 15/12 cal row
Min 2: 4 strict pull ups + 2 wall walk
Min 3: 15 air squat
Min 4: 10 t2b + 5 push up
Min 5: 10 empty barbell hang muscle snatch

B
10 EMOM
Min 1: 5 bench press (hold weight across)
Min 2: 10 DB bent over row each arm

C
“Rowdy”
Partner shared burden

28 Minute AMRAP
60/50 cal row
50 wall ball 20/14
40 T2B
30 burpee box jump over 24/20
20 snatches 135/95

Goal: 2.5 rounds

4037 Friday 3/21/2025

A
With a partner
P1: Run 8x25' shuttle runs
P2: Max Plate Squats
-switch-

P1: Run 8x25' shuttle runs, after 3 lengths do 5 burpees, after 7 lengths do 10 jumping jacks
P2: Max Plate Thrusters
-switch-

P1: Run 8x25' shuttle runs, after 3 lengths do 10 jumping air squats, after 7 lengths do 5 clapping pushups
P2: Fast Feet on Plate, alternating toe touches on top of the plate
-switch-

P1: 20 arm lifts (use light plates), arms out to the side with thumbs pointing up
P2: Box pike hold (scale to pike or plank hold)
-Switch-
(15 min)

B
7 rds
1 min Max rope climbs
1 min rest

C
3 rds
2 min plate ground to overhead (45/25lb)
2 min shuttle runs (25')
2 min box jump overs (24/20in)

then
2 min box round the worlds, wall walks or HS walk
(18 min)

4036 Thursday 3/20/2025

A
Partner Warmup
P1: Ski 20/16
P2: 2 lengths bear crawl, 10 air squats, 10 pushups
-Switch-
then:
P1: Ski 20/16
P2: 10 shoulder taps, 10 scap retractions, 10 jumping squats
(15 min)

B
14 min EMOM
Min 1: 2-5 Strict Pullups
Min 2: 2-5 Strict HSPU

C
3 rds
1 min Max Cal Ride
1 min Max Hollow Rocks
1 min Max Russian Swings

D
Coach led mobility
(5 min)

4035 Wednesday 3/19/2025

A
25 single unders
25 double unders

3 Rounds
15 plate good mornings
15 plate deadlifts
50' walking bird peckers

25 single unders
25 double unders
(10 min)

B
Deadlift
10-10-10-5-5
(15 min)

C
With a partner
14 Rounds (7 each)
Alternate full rounds
30 double unders
6 thrusters (115/75lb)
6 bar facing burpees
*22 min timecap

4034 Tuesday 3/18/2025

A
Run 3 Laps
20 banded pull aparts
20 PVC passthrus
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(15 min)

B
Snatch Complex
5x
1 Hang Power Snatch + 1 Snatch Balance + 1 Hang Squat Snatch
(15 min)

C
15 min AMRAP
21 wall balls (20/14lb)
7 hang power snatches (155/105)
5 Bar muscle-ups

4033 Monday 3/17/2025

A
Coach led warmup
(15 min)

B
16 min EMOM
Min 1: 6 Back Squats
Min 2: 8 2KB Front Rack Squats

C
50 lateral hurdle jumps
25 man makers (50/35lb)
50 lateral hurdle jumps
50 KB Swings (70/53lb)
50 lateral hurdle jumps
*Man Maker = With DBs, pushup, row L, Row R, Squat clean thruster
*16 min timecap

4032 Sunday 3/16/2025

Disclaimer: On Sundays for the coming weeks, we will be posting an optional Sunday conditioning workout. The intent behind these workouts are to be low impact, machine and body weight based, aimed at improving work capacity across various time domains and machines. We do believe in listening to our bodies and taking rest days so that overall load and fatigue to do not lead to overuse or injury, therefore these are optional and should only be done if your body is properly hydrated, have adequate sleep, and overall soreness from the week is manageable. Whether you do these on Sunday, or save them for another day, they are another resource to improving your fitness and potential weaknesses. These workouts are separate from the weekly MVMT workouts as there will be no programmed warmup and are not tailored to accommodate the week prior or future week of programming.
-Coach Collin

SUNDAY CAPACITY
40 min EMOM
Min 1: 20 cal ski
Min 2: Rest
Min 3: 20 cal row
Min 4: Rest

4031 Saturday 3/15/2025

A
2 rounds
10/8 cal ski
25’ seal walk
8 pull-up
10 ceiling stompers
12 medball squats 30/20, held on shoulder

B
Every 3 minutes for 15 minutes
10 single arm DB push press- Heavy, 5R, 5L
50’ hand over hand sled pull or 2 legless rope climbs

C
“Macro Data and Refinement”
Shared burden
60-50-40-30-20
T2B

30-25-20-15-10
Sandbag squats (shoulder) 150/100

60-50-40-30-20
Box jump overs (30/24) *no bounding

Flow:
Partners share burden on 60 T2B, then 30 sandbag squats held on shoulder, then 60 box jump overs. This format continues down the rep scheme. Goal is to perform each chunk of reps in 3 sets each or less for t2b and squats, with box jump overs moving in small quick sets to keep the pace high. Target is between 30 and 35 minutes.

4030 Friday 3/14/2025

A
Coach led warmup

B
5 wall walks
50 cal row

5 wall walks
25 deadlifts (225/155)

5 wall walks
25 cleans (135/85)

5 wall walks
25 snatches (95/65)

5 wall walks
50 cal row

*20 min timecap

4029 Thursday 3/13/2025

A
Run 2 laps
Row 500m
50 Single Unders
Row 500m
Run 2 laps
(10 min)

B
14 min EMOM
Min 1: 40 Double Unders
Min 2: 20 Russian swings

C
5 lap run
40 Hollow Rocks
1k Row
40 Back Squats (45/35)
60/45 cal Ride
40 Hand Release Pushups
*18 min timecap

D
Coach led mobility
(5 min)

4028 Wednesday 3/12/2025

A
Coach led warmup
(10 min)

B
Tempo Bench Press
6x4
*1 sec pause at the bottom
(20 min)

C
Every 90 sec for 5 rounds (7:30)
at 7:30 begin AMRAP until 15:00

12 Partner MB situps
12 MB reverse lunges (20/14lb)
12 box jump overs
*For situps, toss med ball back and forth between partners each situp. P1 does lunges while P2 does box jump overs, then switch and repeat.

4027 Tuesday 3/11/2025

A
50' walking lunges + samson stretch
50' ea overhead single arm carry with wall ball
50' walking lunges
50' ea overhead single arm carry with wall ball
50' overhead walking lunges with wall ball
(10 min)

B
Split jerks
3-3-3-3-3
(15 min)

C
Row 1000/800m
Rest 5 min

Row 750/600m
Rest 4 min

Row 500/400m
Rest 3 min

Row 250/200m

*25 min timecap

4025 Monday 3/10/2025

A
With a light KB:
10ea Suitcase deadlifts
6ea presses
6ea windmills
10 good mornings
10 goblet squats
6ea thrusters
10ea russian twists
10 sumo deadlifts
(10 min)

B
Overhead Squats
5x3
(15 min)

C
5 rounds
5 deadlifts (275/185)
:30 sec barbell hold at top of 5th deadlift rep
10 bar facing burpees
15 KB goblet squats (53/35)
*18 min timecap

D
Coach led shoulder & elbow work
(5 min)