4025 Sun 3/9/2025

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
10 rounds
1 minute on/1 minute off
Max cal ride
*max sustainable effort across the 10 intervals

4024 Saturday 3/8/2025

SUNDAY CAPACITY

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

A
On a 15 minute clock
2 rounds
2 lap run
10 kb deadlift
10 Russian swings
10 pushups
Spend the remainder of the15 minutes warming up each respective lift in the workout

B
“Adnil”
Partner shared burden

Deadlift @ 1.25/1 body weight
Bench @ 1/.75 body weight
Power clean @ .75/.5 body weight

20-18
3 lap run together
16-14
3 lap run together
10-12
3 lap run together
8-6
3 lap run together
4-2
3 lap run together

*Shared burden for the barbell movements
*3 lap run together after rounds of 18,14,10,6,2

Flow: partners will complete 20 deadlifts shared, then 20 bench shared, then 20 cleans shared. Continuing format down the ladder. After rounds 18,14,10,6,2 partners will run three laps together before starting back on the barbell movements. Weights should be manageable for both partners and close to the percentages of both partners body weight for each bar.

4023 Friday 3/7/2025

A
Coach led warmup

B
25.2
21 pull ups
42 double unders
21 thrusters (95/65)

18 C2B pullups
36 double unders
18 thrusters (115/75)

15 bar muscle-ups
30 double unders
15 thrusters (135/85)
*12 min timecap

4022 Thursday 3/6/2025

A
Row 500m
50 Russian Swings

Turkish Getup Instruction
(15 min)

B
14 min EMOM
Min 1: 1 Rope Climb
Min 2: 2 Turkish Getups

C
Every 4 minutes for 4 rounds

25/20 ski
15/11 ride sprint
(16 min)

4021 Wednesday 3/5/2025

A
Coach led warmup
(10 min)

B
Squat clean
3-3-3-3-3
(15 min)

C
Partner Shared Burden

240 Double Unders
*alternate every 30 reps

60 T2B
*alternate every 5 reps

40 Snatch (135/95)
*alternate every 4 reps

20 BMU
*15 min timecap

D
8 Rounds
:15 second L-Sit Hold
:15 second rest

4020 Tuesday 3/4/2025

A
3 lap jog to run

Leg swings
Ankle Rotations
Calf Stretches
High Knee Karaokes
Kip Swings
Handstand Holds
(12 min)

B
8 min EMOM
Min 1: 3-6 Strict Pullups
Min 2: 6-12 Kipping HSPU

8 min EMOM
Min 1: 6-12 Kipping Pullups
Min 2: 3-6 Strict HSPU

C
16 min AMRAP
1 lap run
15 wall balls (20/14lb)
15 box jump overs (24/20in)

D
Coach led mobility
(5 min)

4019 Monday 3/3/2025

A
2 rds
1 length of each:
Inchworm + push-up + squat to stand
Lunges + Samson Stretch
Shorty Band Lateral Shuffle L (band above knees)
Shorty Band Lateral Shuffle R
Shorty Band Lateral Shuffle Forward
Up over/under the fence, switch directions halfway

3 rds
5 Barbell OH Squats w/ 5 sec pause in bottom
1 min Shoulder Opening
(15 min)

B
Overhead Squats
5x3
(15 min)

C
3 Rounds
500m row
20 burpees
Rest 2 min
*16 min timecap

4018 Saturday 3/1/2025

A
5 minutes cardio of choice
Into
2 rounds
10 Kip swings
10 pushups
10 burpees

B
Every 2:30 minutes for 8 rounds
2 rope climbs
10 DB bench press

C
Partner shared burden
“Crash”
100/70 cal ride
6 Rack lengths dball carry 150/100
100/70 cal ride
6 Rack lengths reverse sled drag (4/2)
100/70 cal ride
6 Rack lengths db or kb farmers carry (100’s/70’s)
100/70 cal ride

*Optional timecap 40 min

4017 Friday 2/28/2025

A
Coach led warmup

B
25.1
As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (50/35)
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

4016 Thursday 2/27/2025

A
Ski 15 Cal

3 rds
10 box step ups
10 kip swings

3 rds
10 hurdle jumps
5 strict pullups
(10 min)

B
10 min EMOM
In :30 sec: 1 Rope climb + Max KB swings

C
At 0:00
70/50 Cal Ride
70 DU
35/25 Cal Ski
35 DU

At 10:00
70/50 Cal Ski
70 DU
35/25 Cal Ride
35 DU
*20 min timecap

D
3 rds
25 hollow rocks
25 supermans
(5 min)

4015 Wednesday 2/26/2025

A
Coach led warmup
(10 min)

B
Snatch Grip Overhead Hold
5 sets
*Work to heavy load for :20 sec holds
(15 min)

C
Team of 3
100 Synchro Single Arm Devil press
100 Burpee Box Get Overs
*2 work while 1 does 12/9 Cal ski. Rotate after each 12/9 cal ski.
*21 min timecap

4014 Tuesday 2/25/2025

A
Run 4 laps
After lap 1: do 15 air squats
After lap 1: do 15 good mornings
After lap 1: do 15ea lunges
After lap 1: do 10 burpees

With a bare barbell, start working the front squat complex
(10 min)

B
3 Front Squats + 3 Thrusters + 3 Squat Cleans
*Work to heavy complex
(20 min)

C
10 min AMRAP
3 DB front squats (50/35lb)
3 DB thrusters
3 DB squat cleans

D
5 min cooldown ride

4013 Monday 2/24/2025

A
With a partner
P1: 3x down and back shuttle runs
P2: AMRAP 4 KB Deadlifts + 4 KB Russian Swings
-switch-

P1: 3x down and back shuttle runs *At start, end and each cone, do 3 burpees
P2: AMRAP 4 KB Front Squats + 4 KB Strict Press, switch arms each set
-switch-
(10 min)

B
Back Squats
6x4
*All sets at the same top weight from last week.
(20 min)

C
400m run
50 Russian KB swings (70/53lb)
40 box jump overs (24/20in)
30 KB good-mornings
20 box jump overs
10 Strict HSPU
400m run
*18 min timecap

4012 Saturday 2/22/2025

A
2 lap run

into

2-4-6-8-10
Cal row
Box jump overs
Russian swing

B
Every 45 seconds for 12 minutes
2 power cleans

C
“WPTH”
4 rounds
P1: 40 sandbag step back lunges (100/75)
P2: 20 strict hspu or 100 feet handstand walk
*switch as desired*
8 Rope climbs
1 works, 1 rests

Target 15
Cap 20

@20:00

4 rounds
P1: 40 C2B pull-ups
P2: 20 KB goblet box step ups (70/53) 20” box
*switch as desired*
10 wall walks
1 works, 1 rests

Target 15
Cap 20

Flow:
P1 works on stepback lunges while p2 works on hspu or handstand walk, partners can switch whenever. When both movements are completed(shared burden of total reps) move to shared burden rope climbs. One round is both movements plus rope climbs and both movements plus wall walks. Continue format for 4 rounds. At the 20 minute mark, move to part two following the same format. Score is total time combined for both parts. Scale accordingly to be within the 20 minute cap.

4011 Friday 2/21/2025

A
Coach led warmup
(10 min)

B
13 min EMOM
1 Snatch

C
13.1
17 min AMRAP
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max Snatch (210/120)

D
5 min cooldown row or ride

4010 Thursday 2/20/2025

A
Coach led warmup
(15 min)

B
With a partner
100/75 Cal Row
100/75 Cal Ski
100/75 Cal Ride
*15 min timecap

C
6 rds
Max set T2B
rest 1 min

6 rds
Max set HSPU
rest 1 min
(15 min)

4009 Wednesday 2/19/2025

A
Roxanne vs Red Light

10 reps each of Partner PVC Complex

3 rds
10 Hollow Rocks
10 Supermans
:30s Squat hold
(10 min)

B
Thrusters
5-5-5
3-3-3
(15 min)

C
The Seven, partner
Alternate movements

7 Rounds for time:
7 handstand push-ups
7 thruster (135/95lb)
7 knees-to-elbows
7 deadlift (265/185lb)
7 burpees
7 KB swings (70/53lb)
7 pull-ups
*25 min timecap

4008 Tuesday 2/18/2025

A
Row 500
then
Banded shoulder pull sequence
then
2 Rounds
10 goblet squats
14 walking lunges
20 banded good mornings
(10 min)

B
Back Squats
6x3
*All sets at the same top weight from last week.
(15 min)

C
10 min EMOM
5 bar facing burpees + 5 OHS

-rest 2 min-

10 min EMOM
5 bar facing burpees + 5 pullups

4007 Monday 2/17/2025

A
Partner Warmup
P1: Row 250m
P2: long lunges + sun salute
-Switch-

P1: 90 sec of single unders and/or DU
P2: Bootstrap stretch
-Switch-

P1: 10 KB Deadlifts
P2: 10 Good mornings, no weight
-Switch-

P1: 8 ea single leg KB Deadlifts
P2: Stiff leg bearcrawl in a circle around your partner
-Switch-

With an empty barbell:
10 stiff legged deadlifts
10 good mornings
10 deadlifts
(15 min)

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

C
Annie
50-40-30-20-10
Double Unders
Abmat Situps
*12 min timecap

D
Coach led mobility
(5 min)

4006 Saturday 2/15/2025

A
500 meter row
10 Russian swing
10 tall box jump, step down
10 kb sumo deadlift high pull
10 tall box jump, step down
10 russian swing
500 meter row

B
Every 2 minutes for 16
Power clean
Low hang clean(below knee)
High hang clean
Low hang clean(below knee)
Power clean

C
"Iron Lung"
Set 1: 50/40 cal ride shared*

Rest 2 min

Set 2: 50/40 cal ski shared*

Rest 2 min

Set 3: 50/40 cal row shared

Set 1: However many seconds it takes for you and your partner to complete, is the amount of burpees shared immediately after completing calories.
Ex. 56 seconds to complete 50 calories = 56 shared burpees. Rest 2 minutes before starting next set.
If the calories take over a minute, convert to seconds. Ex. 1:10= 70 reps shared.

Set 2: same format as set one, but with burpee pull ups. Rest 2 minutes before starting next set.

Set 3: same as the first two sets, but with burpee box jump overs 30/24