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.

3938 Wednesday 11/27/2024

LifeTime will be closed on Thanksgiving. We won’t have classes Friday but we will have a spicy workout for you!

A
3 Rounds
run 2 laps
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 behind neck press + 5 OHS with bare bar
(15 min)

B
10 min EMOM
1 Power Snatch

10 min EMOM
1 Squat Snatch
(20 min)

C
5 rounds
3 unbroken bar muscle-ups
5 unbroken chest-to-bar pull-ups
7 unbroken knees-to-elbows
10 x shuttle runs (1 rep = 25 ft out/25 ft back)
*For Rx: the MU, Pull-up and K2E need to be done unbroken as one complex
-Penalty for breaking is 5 burpees
*15 min timecap

3937 Tuesday 11/26/2024

A
100 single unders
10 sit to stand, each leg
10 light KB snatch, each arm
100 DU
(15 min)

B
5 rds
50' Hand Over Hand Sled Pull
25 Abmat situps
(15 min)

C
AMRAP 4 Rds
Spend specified time at each station
Round 1: 30 sec
Round 2: 60 sec
Round 3: 90 sec
Round 4: 120 sec
Station 1: Single DB lateral step-ups - switch sides as needed
Station 2: Single DB devils press - alt. sides
Station 3: Side planks

*DB: 50/35lb, Box: 24/20in
(15 min)

D
2 Laps KB front rack carry
*rest 1:00 each time you break
(8 min)

3936 Monday 11/25/2024

A
Coach led warmup
(15 min)

B
Back Squats
Work to Heavy
(20 min)

C
500m row
2 Squat cleans (225/135)

500m row
4 Squat cleans (205/125)

500m row
6 Squat cleans (185/115)

500m row
8 Squat cleans (165/105)
*15 min timecap

3935 Saturday 11/23/2024

A
2 rounds
20 banded pull apart
18 cal row
16 banded chest press
14 air squat
12 burpees

B
5x5 pendlay row
5x5 barbell floor press

C
“Tatonka”
Team of 3

10 minute amrap
P1: 2 bar muscle up
4 t2b
6 wall ball 30/20

P2: 15/10 cal ride

P3: 12/10 cal ski

Rest 1 minute

10 minute amrap
P1: 2 wall walk
4 burpee to target
6 wall ball ground to overhead

P2: 15/12 cal row

P3: 1 lap run

Flow: Each partner starts at one of the stations, rotating through to the next station when work is completed. Gymnastics moves to bike, bike to ski, ski to gymnastics. Same format in part 2. Wall walks to row, row to run, run to wall walks.

3934 Friday 11/22/2024

A
Warmup with a partner
1 junkyard dog each
1 length wheelbarrow each
1 min Wheelbarrow distractions each
1 junkyard dog each
*Distractions = Holding your partners feet in the wheelbarrow position, randomly drop one foot. Partner will be challenged to hold the leg up.

Clean & Jerk warmup
Review and Rep:
Setup, Muscle Clean, Front Squat, Squat Clean, Push Press, Push Jerk, Split Jerk, Clean and Jerk
(15 min)

B
Squat Clean & Jerks
3-3-3-3-3
(20 min)

C
20 Squat Cleans (95/65 lb)
20 Push Jerks
20 Power Cleans
20 Clean & Jerks
*8 min timecap

D
3 attempts at max T2B
*rest 2:00 between attempts
(8 min)

3933 Thursday 11/21/2024

A
2 min cardio of choice
3 Rounds
10 jumping squats
10 pushups

40 Lateral Partner Burpees, 20 ea
Like a bar facing burpee but starting parallel to your partner, do a burpee then hop over your partner.
(10 min)

B
10 min EMOM
5 Bench Press

C
Team of 3
30 min AMRAP
Max Cal Row
Max Cal Ski
Max Burpees
*Each athlete works at a station. Switch as needed.

3932 Wednesday 11/20/2024

A
3 min Ski or Row
1 length walking lunges
10 hanging scap pulls
10 kb sdhp

1 length walking lunges
10 kip swings
5 strict hspu

1 length walking lunges
10 strict pullups
10 kb sdhp
(10 min)

B
Weighted Pullups
5x3
*Alternate with freestanding handstand practice
(15 min)

C
5 rounds
21 air squats
15 SDHP (95/65lb)
9 alt. barbell wipers
*13 min timecap

D
3 Rounds
10 DB curls
max set banded tricep ext
*rest to recovery between rounds
(5 min)

3931 Tuesday 11/19/2024

A
Coach Led Warmup
(10 min)

B
Back Squats
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(25 min)

C
9 min AMRAP
10-20-30-40... double-unders
5-10-15-20... KB lunges (53/35lb)
5-10-15-20...V-ups
*Add 10 reps to DU and 5 to lunges/V-ups to each new round
*For lunges, use 1 KB in the front rack.

D
3 Rounds
50' suitcase carry, ea
1:00 plank
*rest to recovery between rounds
(10 min)

3930 Monday 11/18/2024

“I think, therefore I am.”

— Descartes

A
3 min cardio of choice
3 rds
4 wall walks
8 air squats
12 KB swings
*Spend remaining time opening the shoulders
(10 min)

B
Strict Press
Work to Heavy
(15 min)

C
With a partner:

At 0:00 and every 3 min:
6 synchro OHS (95/65)

20 wall walks
30 1 db devils press
40 1 db step overs (24/20, 50/35)
50 pullups
40 1 db step overs (24/20, 50/35)
30 1 db devils press
20 wall walks
*For step overs, DB can be held at side or front rack. Alternate arms on Devils Press
*24 min timecap

3929 Saturday 11/16/2024

A
On a 10 minute clock, accumulate in any order

3 laps
20 cal ski
20 KB American swings
20 empty barbell muscle snatch
20 cal ride

B
Every 3 minutes x 4 rounds rest 1 minute between rounds
4 snatch
3 snatch
2 snatch
1 snatch

Flow: in a 3 minute window, complete 4-3-2-1 snatches. Increase weight for each. Rest 1 minute between each 3 minute round.

C
With a partner
“Escobar”
4 rounds, shared burden
50 power snatch (75/55)
50 wall balls (20/14)
6 rope climbs
20/16 cal ride

Flow: shared burden for all movements. Goal is sub 30. Scale rope climbs first.

3928 Friday 11/15/2024

A
10 reps of each
Forward/backward leg swings
Lateral leg swings
Forward/backward arm swings
Forward/backward big arm circles

With a barbell
3 rds
10 bent over rows
10 behind the neck presses
10 lateral jumps over the bar
(10 min)

B
Strict Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(20 min)

C
21-15-9
Bar Facing Burpees
Hang power clean and jerks (95/65lb)
*8 min timecap

D
Coach led mobility and cooldown
(5 min)

3927 Thursday 11/14/2024

A
30 air squats
20 double unders
20 cossack squats
20 double unders
10 down dog to up dog
20 double unders

10 kip swings
5 handstand holds 3-5 sec
5 strict pullups
2x max hs hold
(10 min)

B
12 min EMOM
Min 1: 5-7 strict pullups
Min 2: 10-15 pushups

C
Every 4 min x 5 rounds
24 double-unders
12 SA DB front squats - R (50/35lb)
12 strict HSPU
12 SA DB front squats - L
24 double-unders
*R and L are referring to the shoulder the DB is resting on.

D
100 banded triceps pushdowns
Every break do 10 situps
(5 min)

3926 Wednesday 11/13/2024

A
8 min AMRAP
8 alternating bird dog holds
8 cal row
8 alternating hamstring scoop stretches
8 cal row
8 sumo squats
8 cal row
8 good mornings

B
Deadlifts
3x10
3x5
(20 min)

C
Alternate full rds with a partner:
5 rds each
Ride 12/9 Cal
12 lateral jumps
6x 25' shuttle sprints
*16 min timecap

D
Walk for cooldown
(5 min)

3925 Tuesday 11/12/2024

A
Shoulder Warmup

2-3 rds
With a pvc or empty barbell
10 muscle snatches
run 1 lap
10 behind the neck snatch grip push press
run 1 lap
10 overhead lunges
run 1 lap
(15 min)

B
Snatch Balance
4x3

Squat Snatch
4x3
(15 min)

C
9-7-5
Squat snatches (135/95lb)
Ring muscle-ups
400m run
*16 min timecap