4440 Tuesday 4/28/2026

A
1 min pvc pass throughs
1 min row - easy
1 min banded good mornings
1 min row - moderate
1 min handstand hold
1 min row - hard
1 min wall facing handstand hold

3 rds
6 single arm DB deadlifts, ea
6 single arm DB push press, ea
6 DB snatch, ea

300/225m row - hard
(15 min)

B
10 sets of 20' Handstand Walks
or HS Walk technique practice
(15 min)

C
3 rds
300/225m row
20 db snatch
-1 min rest-
*10 min timecap

D
Coach led mobility
(5 min)

4439 Monday 4/27/2026

HEADS UP: Starting May 1, 5:30pm class on Mon & Wed will be paused for the summer.

A
Coach led warmup
(10 min)

B
Bench Press
6x4
*All sets at the same top weight.
(15 min)

C
20 min AMRAP
1 mile run
50/35 cal ride
50 pushups
50 pullups
25 pushups
25 pullups
Max cal ride in remaining

4438 Sunday 4/26/2026

SUNDAY CAPACITY
Every 2:30 for 25:00, alternate between A and B
A. 500m ski
B. 500m row

4437 Saturday 4/25/2026

A
Tabata echo bike (8 rounds :20 on :10 off)
20 walking lunge
10 scap pull-ups
10 air squat
10 banded pull apart
10 box step up

B
4 sets
200’ kb front rack walk(knuckles touch)
12 kb push press
Rest 3:00 between sets, use same kettlebells for both

C
“Moria”
12 lap Run*
60 DB bench press 70\50
20 rope climbs
60 DB bench press
12 lap run*
*Run together*
Cap: 40

Flow: Partners will run the laps together and share the bench and rope climbs.

4436 Friday 4/24/2026

A
2 min cardio of choice

5 min AMRAP for quality
5 burpees
10 hanging knee raises
20 plank shoulder taps
20 air squats

3 rds
5 inchworm pushups
10 bootstrap squats
15 russian swings

*Spend remaining time warming up to back squat loading
(15 min)

B
Back Squats
6x2
*All sets at the same top weight. Increase from 2 weeks ago.
(15 min)

C
12 min AMRAP
12 wall balls
12 abmat situps w/ball
-rest 30 sec-
12 abmat situps w/ball
12 wall balls
-rest 30 sec-

D
Coach led mobility
(5 min)

4435 Thursday 4/23/2026

A
Ride 10 cal - moderate
Row 150m - moderate
Ride 10 cal - hard
Row 150m - hard

With an empty barbell
5 clean deadlifts
5 muscle cleans
5 hang power cleans
*Increase weight and repeat to warmup to power clean weight
(10 min)

B
Power Cleans
6x3
*All weights at the same top weight
(15 min)

C
25 min AMRAP
With a partner
P1: 500m Row
P2: 20/15 Cal Ride
-switch-
*Score is total meters

4434 Wednesday 4/22/2026

A
Coach led mobility
(15 min)

B
Every 90 sec for 8 rds
20 Hollow Rocks + 1 Rope Climb
(12 min)

C
With a partner
100 synchro thrusters (75/55)
*Every break run 1 lap with partner
*15 min timecap

D
Coach led mobility
(5 min)

4433 Tuesday 4/21/2026

A
Coach led mobility
(15 min)

B
Deadlift
10-8-6-4-2
(15 min)

C
150/120m ski
20 box jumps (step down)
150/120m ski

-rest 2 min-

10 box jumps (step down)
300/240m ski
10 box jumps (step down)
*10 min timecap

D
Coach led mobility
(5 min)

4432 Monday 4/20/2026

HEADS UP: Starting May 1, 5:30pm class on Mon & Wed will be paused for the summer.

A
2 min row or ski

2 rds
5 kip swings
5 inchworm pushups
10 walking lunges

1 rd
5 strict pullups
5 pushups with pause at bottom
10 squats with pause at bottom

1 rd
5 pullups
10 pushups
15 air squats

*Spend remaining time warming up to bench press loading
(10 min)

B
Bench Press
6x3
*All sets at the same top weight.
(15 min)

C
Cindy
20 min AMRAP
5 pullups
10 pushups
15 air squats

4431 Sunday 4/19/2026

SUNDAY CAPACITY
0:00-3:00
24/21 calorie echo bike

3:00-5:00
21/18 calorie echo bike

5:00-7:00
18/15 calorie echo bike

7:00-10:00
24/21 calorie echo bike

10:00-12:00
21/18 calorie echo bike

12:00-14:00
18/15 calorie echo bike

at 14:00
10/7 calorie echo bike on the minute for 10 minutes

4430 Saturday 4/18/2026

A
3 min machine of choice
Into
EMOM 8
Min 1: 10 plank shoulder taps
Min 2: 10 KB swings

B
4x10
Strict handstand pushups

C
“WPTH”

120/90 cal ride switch every 12/9
300 double unders switch every 50
60 snatches 125/90 switch every 6
120 shuttle runs switch every 6, if space allows do 50 feet down, 50 back =2, If not do 25 down 25 back=1
60 snatches
300 double unders
120/90 cal ride
Cap: 42

Flow:
Partners will share the burden on all movements following the mandated work requirement before tagging your partner in.

4429 Friday 4/17/2026

A
2 min cardio of choice
2 min AMRAP
10 banded pull aparts
10 banded upright rows
10 jumping lunges

3 rds
10 ring rows
10 alt box step ups
10 burpees

2 rds
10 scap pullups
10 db goblet squats
10 db deadlifts

*Spend remaining time warmup of for part

B
(15 min)B
Every 4 min for 4 supersets
Set 1: 12 front squats + 3 deadlifts
Set 2: 9 front squats + 6 deadlifts
Set 3: 6 front squats + 9 deadlifts
Set 4: 3 front squats + 12 deadlifts

*% of 1RM each lift for # of reps
12 reps: 57-61%
9 reps: 62-66%
6 reps: 67-71%
3 reps: 72-76%

C
5 rds
8 C2B pullups
15 burpees
12 alt db box step overs (50/35s) (20")
*15 min timecap

4428 Thursday 4/16/2026

A
3 rds
200m row
20 hollow rocks
20 plank shoulder taps

2 rds
20 alt groiner stretches
10 wall scap hspu
10s Lsit hold

With an empty barbell
5 clean deadlifts
5 muscle cleans
5 hang power cleans
*Increase weight and repeat to warmup to power clean weight
(15 min)

B
Power Cleans
6x2
*All weights at the same top weight
(15 min)

C
750/600m Row
1 min Lsit Hold
750/600m Row
2 min Handstand Hold
750/600m Row
3 min Dual KB Hold - 1 in front rack, 1 overhead. Switch as needed
*16 min timecap

4427 Wednesday 4/15/2026

A
Coach led warmup
(15 min)

B
6 min EMOM
1 rd Cindy

-Rest 2 min-

2 min AMRAP
Cindy
*5 pullups - 10 pushups - 15 air squats

C
Team of 2 or 3
Waterfall
5 rds
12/9 Cal ride
6 T2B
12 Bench Press
120' Farmers Carry
*16 min timecap

D
Coach led mobility and cooldown
(5 min)

4426 Tuesday 4/14/2026

A
1 min ride - light
3 rds
10 supine scorpion leg swings
10 hanging knee raises
10 slow dead bugs

1 min ride - hard
3 rds
10 RDL - empty barbell
5 muscle cleans
5 push press
5 split jerks

30s ride - sprint
*Spend remaining time warming up for deadlift
(15 min)

B
Deadlift
Work to heavy, double overhand grip.
(20 min)

C
7 min AMRAP
3, 6, 9...
Clean & Jerks (135/95)
T2B

D
Coach led mobility and cooldown
(5 min)

4425 Monday 4/13/2026

A
Coach led warmup
(10 min)

B
Bench Press
6x2
*All sets at the same top weight.
(15 min)

C
15 rds
2 wall walks (add hspu for rx+)
25 double unders
5 kb sumo deadlift high pulls (32/24)
*Controlled descent back to start on wall walks
*20 min timecap

4424 Sunday 4/12/2026

SUNDAY CAPACITY
60 min EMOM
5 burpee to target

4423 Saturday 4/11/2026

A
300m ski
2 rounds
10/10 bottoms up press
5/5 kb windmills
:15 second handstand hold
10 scap pull-ups

B
5x10 Strict handstand pushups

C
“Darla”

10-20-30-40-50
T2B
Double Dumbbell farmers carry box step overs (50’s/35’s, 20”)

Rest 2:00

10-20-30-40-50
Calorie row
Burpees to bar touch

Flow: Partners will share the burden on all movements. Dumbbells held at side in farmers carry. Burpees to touch performed on the same bar that was used for toes to bar.

4422 Friday 4/10/2026

A
2 rds
10 scap pullups
10 slow dead bugs

1 min row - easy
10 bootstrap squats
10 rope rows
10 inchworm pushups

1 min row - hard
10 jumping squats
10 empty barbell push press
30s row - sprint
(10 min)

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

C
40/30 cal row
40 thrusters (45/35)
4 rope climbs
20/15 cal row
20 thrusters (45/35)
2 rope climbs
10/8 cal row
10 thrusters (45/35)
1 rope climb
*15 min timecap

4421 Thursday 4/9/2026

A
Coach led warmup
(10 min)

B
10 min EMOM
Min 1: 1 rd Cindy
Min 2: 20 double unders
*Cindy = 5 pullups - 10 pushups - 15 air squats

C
Every 2 min for 20 min
Run 1 lap
10/7 Cal Row
*Score is your slowest set