3958 Saturday 12/21/2024

A
3 rounds
:30 kb assisted thoracic extension over foam roller
5/5 kb windmill
10 push ups
10 cal ski, faster each round

B
5x 100' sled push or sled drag

C
“Risk/Reward”
300/225 cal ride shared

EMOM 3, starting at 0:00
2 synchro wall walk
4 synchro snatches 105/80
6 synchro bar facing burpee

Cap: 30

Flow: starting at 0, partners will perform synchro movements then move to the bike to accumulate 300 calories shared in remaining time of 3 minute interval. Repeat synchro movements every 3 minutes until 300 calories is reached. Partners should have roughly 1:30 to 2 minutes to work on calories each interval. Scale accordingly if partners are getting less then 1:30 on the bike.

3957 Friday 12/20/2024

A
Coach led warmup
(10 min)

B
12 Days of Christmas/Ugly Sweater WOD
For time:
1 clean & jerk (155/115)
2 bar muscle-ups
3 jumping squats
4 toes-to-bars
5 ring dips
6 box jump overs
7 pull-ups
8 deadlifts (155/115)
9 KB swings
10 straight leg ab mat sit-ups
11 burpees
12 overhead squats (155/115)

*Performed 1, 2-1, 3-2-1, 4-3-2-1 …

3956 Thursday 12/19/2024

A
Coach led warmup
(10 min)

B
Bench Press
5x5
*5 clapping pushups immediately after each set
(15 min)

C
1k row
4 rope climbs

Rest 2 min

750m row
3 rope climbs

Rest 2 min

500m row
2 rope climbs

Rest 2 min

250m row
1 rope climb
*22 min timecap

3955 Wednesday 12/18/2024

The 12 Days of Christmas/Ugly Sweater WOD is Friday!

A
500m Row - moderate

3 rds
10 cal ride
10 burpees
rest to recovery
*increase intensity each round

5 min of:
Banded Shoulder Sequence

10 barbell push press
Max handstand hold
6 barbell split jerks
Max handstand hold
(15 min)

B
Every 2 min for 8 min
1 Push Press + 1 Split Jerk

Every 2 min for 8 min
1 Split Jerk
(20 min)

C
"RIP Tim"
30 Devils Press (50/35)
*5 min timecap

D
Ride or Row cooldown
(5 min)

3954 Tuesday 12/17/2024

A
:30 sec bike - arms only
:30 sec bike - legs only
:30 sec bike - moderate
:30 sec bike - arms only
:30 sec bike - legs only
:30 sec bike - hard

Run 2 laps

2 rds
8ea Box Step Ups
8 plate ground to overhead
8 perfect air squats
(10 min)

B
10 min EMOM
4 Back Squats
(15 min)

C
EMOM 10:
Min 1: Ride for max calories
Min 2: 25 double-unders

-Rest 5:00-

For time:
800m run
*21 min timecap

3953 Monday 12/16/2024

The 12 Days of Christmas/Ugly Sweater WOD is Friday!

A
With a PVC, 8 reps each:
Front Squats
Presses
PVC Hollow Rocks
Overhead Lunges

With an emply Barbell, 5 reps each:
2 rds
Snatch Grip Push Press
Overhead Squat
Snatch Balance
(10 min)

B
Overhead Squats
1x10
1x8
1x6
2x4
(20 min)

C
In 15 min:
21-15-9
Thrusters (115/75lb)
42-30-18
Straight Leg Abmat sit-ups

Then, AMRAP with time remaining perform:
10 Thrusters (95/65lb)
10 box jump overs (24/20in)

3952 Saturday 12/14/2024

A
2 rounds
:30 thoracic foam roll
10 box jumps, land tall
10 broad jumps

Into
15-10-5 with empty bar
Barbell RDL
Hang muscle clean
Front squat

B
Emom until failure
1 clean, add 10lbs each minute
Men’s starting weight: 135
Women’s starting weight: 85

Flow: every minute add 10lbs for 1 clean. As soon you fail a lift, the emom is over. Scale in order to get to at least the 10 minute mark.

C
“Reptar”
50/40 cal ride shared

Into
20 rounds, alternate full rounds
6 bar facing burpees
5 deadlift (185/125)
4 shuttle run(50ft=1)

Into
50/40 cal ride shared

3951 Friday 12/13/2024

VARSITY AGES 12-14 and Jr VARSITY AGES 8-11 AVAILABLE

A
Coach led warmup
(10 min)

B
Snatch Balance
4x2

Snatch Balance + Hang Squat Snatch
4x 1+1
(25 min)

C
30 ring muscle-ups
Every time you break, perform:
20 unbroken KB swings (53/35lb)
*14 min timecap

3950 Thursday 12/12/2024

A
3 rds
1 min Row
30 sec hollow rock hold
30 sec superman hold
1 min Double unders
30 sec handstand hold
30 sec full depth squat + broad jump
(12 min)

B
5 rds
50' Hand Over Hand Sled Pull
*Light and fast today
(15 min)

C
20 min AMRAP
4-6-8-10.....
Box jump-overs (24/20in)
Handstand push-ups
KB V-ups

3949 Wednesday 12/11/2024

A
12 min EMOM
Min 1: 40 sec Row, Ride, Ski or Run
Min 2: 20 alt V-ups
Min 3: 15 KB swings
*Scale to comfortably finish each in 40 sec

B
Every 2 min for 16 min
3 Push Press + 1 Split Jerk

C
5 rounds
10 ring rows
10 front rack lunges (115/75lb)
*8 min timecap

D
2 laps front rack KB carry
*rest 1 min each time you set down the bells
(10 min)

3948 Tuesday 12/10/2024

A
2 min Cardio of choice
50' Crab Walk
50' Backwards Crab Walk
100' Walking Lunges
50' Bearcrawl
50' Backwards Bearcrawl

3 rds
10 Jumping Squats
5 Strict Pullups
(10 min)

B
Front Squats
1x12
1x10
1x8
2x6
(20 min)

C
Partner Cindy
AMRAP 20 min
5 pull-ups
10 push-ups
15 air squats
*Alternate full rounds

3947 Monday 12/9/2024

A
Run 400m
3 rds
20 Plank Shoulder Taps
15 Air Squats
10 Pushups
5 Shoulder Shrugs in Handstand Hold
(10 min)

B
1 Power Clean + 2 Hang Power Cleans
*Work to heavy complex
(20 min)

C
AMRAP 5 min
Push jerks (135/95lb)

AMRAP 4 min
Wall balls (20/14lb)

AMRAP 3 min
Push jerks (115/75lb)

AMRAP 2 min
Wall balls

AMRAP 1 min
Push jerks (75/55lb)
(15 min)

D
6 EMOM
Min 1: plank
Min 2: rest

3946 Saturday 12/7/2024

Join us for a Community workout today! Workout will start at 9am so show up early to get your warmup and strength in.

A
2 rounds
20 cal ride
20 goblet squats
5/5 kb windmills
5/5 kb single arm thrusters
10 shoulder tap pushups

B
5x5 bench press
5x10 push up on wall ball
*perform pushups immediately after finishing bench set

C
“Mortal Kombat”
50 hang power cleans* (135/95) shared
*every time you drop, 2 synchro front squats

60 hang power snatches* (115/75) shared
*every time you drop 3 synchro overhead squats

70 shoulder to overhead* (95/65) shared
*every time you drop, 4 synchro thrusters

*Flow: power cleans, power snatches and shoulder to overhead are all shared burden. Every time one of you drops the bar or switches, perform designated synchro movement before the new partner starts working on shared movement.

3945 Friday 12/6/2024

A
3 min cardio of choice
3 rds
5 pullups
15 single unders

3 rds
10 pushups
10 double unders

3 rds
10 goblet squats
10 KB deadlifts
(15 min)

B
14 min EMOM
Min 1: 2-3 Muscle Ups
Min 2: 20 Double Unders

C
"Thanks Erik"
5 rds
20 cal row
10 deadlifts (315/225)
10 db bench (85/55)
*15 min timecap

3944 Thursday 12/5/2024

A
Partner 100m Row Challenge
12 rds, 6 tries each
Goal is to row a perfect 100m effort.
*For every meter over or under 100m, both partners peform that number of reps of penalty:
Penalties:
Rd 1-4: Situps
Rd 5-8: Ring Rows & Pushups
Rd 8-12: Kip Swings & Jumping Squats
(15 min)

B
Tempo Front Squats
5x4
*4404: 4 sec down, 4 sec pause, fast up, 4 sec pause at the top
(15 min)

C
With a partner
P1 performs:
15-10-5
Ring push-ups
KB russian swings (53/35lb)
While P2 performs: AMRAP Row for Cal
-Switch-

Then: P1 performs:
15-10-5
T2B
50' Broad Jumps
While P2 performs: AMRAP Row for Cal
-Switch-
*12 min timecap

D
3x
10 reverse fly
max banded facepull
*rest to recovery between rounds
(8 min)

3943 Wednesday 12/4/2024

A
With light DB's:
100' farmers carry
10 lunges
10 deadlifts
20 lateral jumps over DB
50' OH DB carry, each arm
10 lunges
10 2DB Snatch
Run 1-2 laps
(10 min)

B
Every 2 min for 16 min
5 Push Press + 1 Split Jerk

C
For time:
30 burpee box jump overs
30 DB walking lunges (50/35lb)
30 Shuttle Sprints

20 burpee box jump overs
20 DB walking lunges
20 Shuttle Sprints

10 burpee box jumps overs
10 DB walking lunges
10 Shuttle Sprints
*1 shuttle sprint = 25'
*2 DB's held at the side
*15 min timecap

D
3 rounds
max banded tricep pushdown
*rest 1 min between rounds
(5 min)

3942 Tuesday 12/3/2024

A
3 min cardio of choice

12-9-6
Kickbacks
Situps
DB Bent Over Rows
Kip Swings
(10 min)

B
Every 2 min for 14 min
5 Power Cleans + 5 Strict Pullups

C
One round every 2 minutes x 7 rounds
6 woman makers (50/35lb)
10 toes-to-bar
*1 woman maker = Push Up + Row R + Row L + Devils Press
(14 min)

D
5 EMOM
12 GHD or straightleg ab mat situps

3941 Monday 12/2/2024

Hey MVMT Athletes! Starting tomorrow, you will have the opportunity to share some love with your MVMT coaches. You can let them know your appreciation or some of the ways they’ve helped you become fitter and healthier by filling out a slip by the stereo. Thanks for making everyday interesting and always giving your full attention to your coach! :)

A
Coach led warmup
(15 min)

B
Overhead Squats
5x5
(15 min)

C
As Far As Possible in 18 min
2 over-unders
2x 1 hang squat snatch + 1 overhead squat (115/75lb)
Add 1 over-under + 1 HSS/OHS to each round
Round 2 = 3x 1 HSS + 1 OHS

3940 Saturday 11/30/2024

A
3 rounds
10 box step ups
8 cal row
10 burpees
8 cal row
10 double dumbbell deadlift
8 cal row

B
With a partner
“The Upside Down”
100/80 cal row
100 Box Jump overs 24”/20”
80/60 cal row
80 Burpee Box Jump Overs 24”/20”
60/40 cal row
60 Double Dumbbell Box Step Overs 20” (2x50/2x35)
40/20 cal row
40 Burpee Dumbbell Deadlift Box Step Over 20” (2x50/2x35)
20/10 cal row
20 Devils Press Box Step Over 20” (2x50/2x35)
Time cap: 50

Flow: Shared burden for all movements. For burpee deadlift box step overs, perform a burpee deadlift into weighted box step over. For devils press box step over, perform a double dumbbell devils press into a box step over. Dumbbells can remain on shoulder or in farmers carry position for the step over.

Disclaimer: We are purposely not doing a strength today. The workout is a long, mentally challenging chipper. Put your head down and grind your way through it with enough left in the tank to kick on the back half of the workout.

3939 Friday 11/29/2024

No classes today but we do have a good one for you to try out…

A
5 min cardio of choice
3 rds
10 barbell good mornings
50' walking lunges
6 tall box jumps

B
15 min EMOM
2 Deadlifts

C
Throwdown 2018: Scurvy/Mutiny
With a partner
12 rds
8 Wall Balls (30/20)
8 T2B
2 Clean & Jerks (185/125)
*Alternate each movement

Rest 10 min

3 rds
30 Cal Ride
20 Burpee BJO
10 Ring Muscle Ups
*Shared burden

*30 min timecap

*Our final Throwdown in 2018. Event 1 was Scurvy where 2 partners did the first part and the other 2 partners did the second part with no time in between. The best team finished both in 15:18. We’re doing it differently today so you can experience both parts. *Mutiny was the mystery final workout of the competition, where Scurvy was repeated but the pairs had to switch and do the part they didn’t do in the first event.