4167 Tuesday 7/29/2025

A
2 min cardio of choice
then
2 rounds with empty barbell:
5 clean grip deadlift
5 hang muscle cleans
5 strict press
10 front squat
(10 min)

B
Power Cleans
*Work to heavy
(20 min)

C
15 min EMOM
Min 1: 12/9 Cal Ski or Row
Min 2: 1ea Turkish Getups
Min 3: 12 T2B

4166 Monday 7/28/2025

A
3 min row or ride
then
3 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
(15 min)

B
Back Squats
6x3
*All sets at 78%
**Next week: 81%, 84%
(20 min)

C
5 rds
In 90 sec:
24/18 Cal Ski
Max Reps DB Snatch (50/35)
rest 90 sec

4165 Sun 7/27/2025

SUNDAY CAPACITY
1:30 minutes on/ 1:30 minutes off for 10 rounds
15/12 cal row
Max cal bike in remaining
Target: 150/130 calories

4164 Saturday 7/26/2025

A
3 min Run, Row, Ride or Ski

10-8-6
Burpees
KB Swings
DB cleans
T2B

B
“Platform 9 3/4’s”
AMRAP in 10:00
A1. 100/80 cal row*
A2. 100 burpees over parallettes*
Max kb swing in remaining 32/24
*both work at same time, switch as needed

Rest 2:00

AMRAP in 10:00
A1. 100 db power cleans 50’s/35’s*
A2. 100 t2b*
Max cal ski in remaining

Rest 2:00

AMRAP in 10:00
A1. 10 reps sled push 1 plate/empty sled (100 feet = 1 rep)*
A2. 100/80 cal ride*
Max rope climb in remaining

Flow: partners will work at the same time switching as need on the two movements in each amrap. When the two movements are completed partners will work in a you go I go fashion for max reps for each amrap.

4163 Friday 7/25/2025

A
Coach led warmup
(15 min)

B
Power Cleans
6x4
*All sets at top weight, ideally same or up from last week. Tap and go.
(20 min)

C
12 min
Buy-in:
100 double-unders
then
AMRAP:
8 OH squats (115/75lb)
8 chest-to-bar pull-ups

4162 Thursday 7/24/2025

A
Coach led warmup
(10 min)

B
Bench Press
5x3 85%

Close Grip Bench Press
2x5 70%
(20 min)

C
10-20-30-40-50 Wall Balls
Rest 1 min after each set
*15 min timecap

4161 Wednesday 7/23/2025

A
With a partner
2 rds
P1: Row 200m
P2: Hold Plank
-switch-

2 rds
P1: Ride 20 cal
P2: Hurdle stretch on a box
-switch-

2 rds
P1: Run 2 laps
P2: AMRAP 10 Hollow Rocks + 10 Supermans
-switch-

(15 min)

B
12 min EMOM
Min 1: 10 Abmat Situps + 10 Russian Swings
Min 2: 1-2 Rope Climbs

C
With a partner
20 min AMRAP
*Ride for Cal
40 box jump-overs
40 burpee box jump overs
40 burpee box get overs

*While one partner accumulates calories on the air bike, the other performs the jumping movement. Switch as needed.
Score is total Cals + Total reps

4160 Tuesday 7/22/2025

A
Row 500m
Ski 500m

5 rds with an empty barbell:
3 high hang power snatch + 2 hang power snatch + 1 full power snatch

3 rds with light weight:
1 high hang power snatch + 1 hang power snatch + 1 full power snatch
(15 min)

B
10 min EMOM
1 Power Snatch

C
Between Min 0-5 complete:
500/400m row
20 power snatches (65/45lb)
20 shuttle runs (25’)

Between Min 5-10 complete:
500/400m row
15 power snatches (75/55lb)
30 shuttle runs (25’)

Between Min 10-15 complete:
500/400m row
10 power snatches (95/65lb)
40 shuttle runs (25’)

D
Coach led mobility
(5 min)

4159 Monday 7/21/2025

A
Coach led warmup
(10 min)

B
Back Squats
6x3
*All sets at 75%
**Future weeks: 78%, 81%, 84%
(20 min)

C
3 rounds
3 deadlifts @ 80%
10 burpees

3 rounds
6 deadlifts @ 70%
10 burpees

3 rounds
9 deadlifts @ 60%
10 burpees
*18 min timecap

4158 Sun 7/20/2025

SUNDAY CAPACITY
40 min EMOM
1. 12/10 cal ride
2. 12/10 cal row
3. 12/10 cal ski
4. 1 lap run

4157 Saturday 7/19/2025

A
25 cal row
10 Russian swing
10 single leg kb deadlift each
20 cal row
10 kb sumo deadlift high pull
10 goblet squats

B
5 sets
50’ sandbag bear hug walk 150/100
10/10 kb gorilla row 32’s/24’s
*Rest 2:00 between sets

C
“Sea Legs”
30 rounds, alternating movements
3 Devils press 50’s/35’s
6 back squats 135/95 *From the ground
9/6 cal Ride

Flow: Partners will alternate movements, p1 starting with devils press, then p2 does back squats, then p1 does bike. One round is completed after the bike is finished.

4156 Friday 7/18/2025

A
Jog 2 laps
then
10 walking lunges + samson stretch
100' overhead right-arm carry (light KB)
10 broad jumps
10 walking lunges + samson stretch
100' overhead left-arm carry (light KB)
10 broad jumps

B
20 min EMOM
Mins 0-10: 1 Push Jerk + 1 Split Jerk
Mins 11-20: 1 Split Jerk

9 min AMRAP
4 jerks (70% of heavy single)
12 box step overs

D
60 GHD or straight leg ab mat situps for time
(5 min)

4155 Thursday 7/17/2025

A
Coach led warmup
(15 min)

B
Bench Press
4x4 80%

Close Grip Bench Press
2x6 65%
(20 min)

C
5 Rope Climbs
Run 400m
3 Rope Climbs
Run 400m
1 Rope Climb
*12 min timecap

4154 Wednesday 7/16/2025

A
Coach led warmup
(10 min)

B
10 min EMOM
Min 1: 10 DB Bent Over Rows
Min 2: Max Dead Hang

C
With a partner
Alternate every 1 min

10 min Max Cal Ride
10 min Max Cal Ski
10 min Max Cal Row

4153 Tuesday 7/15/2025

A
3 min Row, Ride or Ski

2-3 rds
30 jumping jacks
20 mt climbers
15 step-ups
10 good mornings
5 inchworms + push-ups

Barbell Clean warmup
(15 min)

B
Power Cleans
6x3
*All sets at top weight, ideally same or up from last week. Tap and go.
(20 min)

C
Death By power cleans + burpee
1 power clean (155/105lb) + 1 burpee

*Add 1 power clean + 1 burpee every minute

4152 Monday 7/14/2025

A
4 lap run, increase speed each lap
50' walking lunges
50' duck walk
50' crab walk
50' broad jumps

Shoulder opening to prepare for OHS
(15 min)

B
Overhead Squats
6x3
(20 min)

C
5 rounds
5 OH squats (155/105lb)
250/200m row
*12 min timecap

4151 Sun 7/13/2025

SUNDAY CAPACITY
Every 6 minutes for 6 rounds
100 feet sled push empty
4 lap run
100 feet sled push empty

4150 Saturday 7/12/2025

A
30 cal row
Into
3 rounds
10 russian swings
5/5 hip airplane
50’ kb suitcase carry each side
10 I,Y,T’s with 5lb plates

B
Deadlift
4-8-4-8-4
*build in weight every set, 4’s heavier than 8’s

C
Partner Shared Burden
“EZ-Go”
60 clean and jerk 135/95
120 pull up
150/120 bike

45 clean and jerk 185/125
90 C2B
100/80 ride

30 clean and jerk 225/155
60 bar muscle up
50/40 ride

Cap: 40

4149 Friday 7/11/2025

A
Coach led warmup
(10 min)

B
Back Squats
6x3
*All sets at 81%
(25 min)

C
10 snatches (155/105)
10 snatches (135/95)
10 snatches (115/75)
*10 min timecap

4148 Thursday 7/10/2025

A
Run 1 lap
15 pushups
30 Single Unders
15 clapping pushups
30 Double Unders
15 diamond pushups

Crab Walk 50'
Backwards Crab Walk 50'
Bear Crawl 50'
Backwards Bear Crawl 50'
(10 min)

B
Bench Press
4x5 75%

Close Grip Bench Press
2x8 60%
(20 min)

C
100 Double Unders
50/40 Cal Ski
80 Double Unders
40/32 Cal Row
60 Double Unders
30/24 Cal Ride
*15 min timecap