Monday 10/26/2026
A
Coach led warmup
B
1000m run, conversational pace
-rest 1 min-
3000m run | RPE 7
-rest 1 min-
2000m run | RPE 8
-rest 1 min-
1000m run | RPE 7
(25 min)
C
3 rds
20 plank shoulder taps
12 weighted side bends, L
12 weighted side bends, R
*Rest to recovery
(10 min)
D
Cool down and mobility in time remaining
Tuesday 10/27/2026
A
Coach led warmup
B1
Front Squats
2-3 warmup sets
Build to heavy set of 2 | RPE 7-8
(12 min)
B2
14 min EMOM
Min 1: 20 Jumping Lunges
Min 2: 20 Walking Lunges
C
5 rds
15/12 cal ride
15/12 cal ski
-rest 1:1-
*16 min timecap
D
Cool down and mobility in time remaining
Wednesday 10/28/2026
A
Coach led warmup
B
Bench Press
2x3
2x2
2x1
(15 min)
C
3 sets
4 min row
-rest 1 min-
4 min run
-rest 1 min-
(30 min)
D
Cool down and mobility in time remaining
Thursday 10/29/2026
A
Coach led warmup
B
Alternate movements:
3x10 Deadlifts
3x 10/10 DB Side Lunges
(12 min)
C
32 min EMOM
Min 1: 50' burpee broad jumps
Min 2: 200m row
Min 3: 20 wall balls
Min 4: 1 lap run
D
Cool down and mobility in time remaining
Friday 10/30/2026
A
Coach led warmup
B
40 min AMRAP
400m run
5 strict pullups
10 pushups
15 air squats
C
Cool down and mobility in time remaining