4395 Saturday 3/14/2026

A
2 minute ski
2 rounds
20 banded strict press
15 banded pull apart
10 strict pull-ups
5 squat complex*

* Lunge right, lunge left, air squat

B
100 strict press
*Partition sets however

C
“Cowabunga”
5 rounds:
20 sandbag squats 150/100
4 rope climbs
20 burpees over sandbag
2 rope climbs

Flow: Partners will share the work, working one at a time. Legless rope climbs for RX+.

4394 Friday 3/13/2026

A
Coach led warmup

B
26.3
2 rds
12 burpees over the bar
12 cleans (95/65)
12 burpees over the bar
12 thrusters (95/65)

2 rds
12 burpees over the bar
12 cleans (115/75)
12 burpees over the bar
12 thrusters (115/75)

2 rds
12 burpees over the bar
12 cleans (135/85)
12 burpees over the bar
12 thrusters (135/85)

*16 min timecap

4393 Thursday 3/12/2026

A
Coach led warmup
(10 min)

B
Take 15 min to practice a skill of choice:
- Jump rope skills
- HS walks/holds
- HSPU
- Muscle Ups
- Etc.

C
20 min EMOM
3 Bench Press

D
Coach led mobility
(5 min)

4392 Wednesday 3/11/2026

A
5 min for quality
100 single unders
10 alternating spiderman lunge stretches

3 rds
10 air squats
10 pause hanging knee raises

3 rds
15 russian swings
10 kip swings
5 inchworm pushups

*Spend remaining time working on double unders
(15 min)

B
12 min EMOM
Min 1: 2 Wall Walks
Min 2: 3-6 Strict pullups

C
Partner shared burden
160 double unders
120 air squats
80 kb swings
120 double unders
80 air squats
40 kb swings
*20 min timecap

4391 Tuesday 3/10/2026

A
3 rds
90 sec ride
10 banded pass throughs
10 alternating samson lunge stretches

2 rds
1 min supine scorpion leg swings
1 min banded upright rows

2 rds
3-5 seated box jumps
5 knees to elbows
5 empty barbell power snatches

*Spend remaining time working to snatch loading
(15 min)

B
3 min EMOM
3 power snatch

3 min EMOM
2 power snatch

3 min EMOM
1 power snatch

C
5 sets
2 min AMRAP
24/18 Cal Ride
Max T2B
Rest 1 min
(15 min)

D
Coach led mobility
(5 min)

4390 Monday 3/9/2026

A
2 rds
300m row
10 empty barbell cleans
10 bootstrap squats
10 empty barbell jerks

2 rds
5 wall squats
5 inchworm pushups
5 med ball cleans

2 rds
1-3 eccentric strict hspu
3 wall balls
3 kipping hspu
3 wall balls

*Spend remaining time warming up for clean and jerk loading
(15 min)

B
12 min EMOM
1 Clean & Jerk

C
3 rds
400/300m row
20 wall balls
10 hspu
-rest 30 sec-
*12 min timecap

D
Coach led mobility
(5 min)

4389 Sunday 3/8/2026

SUNDAY CAPACITY
For total calories:

:50 on/:10 off for 5 sets:
Max cal ride

-at 5:00-
:40 on/:20 off for 5 sets:
Max cal ride

-at 10:00-
:30 on/:30 off for 5 sets:
Max cal ride

-at 15:00-
:20 on/:40 off for 5 sets:
Max cal ride

-at 20:00-
:10 on/:50 off for 5 sets:
Max cal ride

4388 Saturday 3/7/2026

A
5 mins machine of choice
Into 2 rounds
10 kb bottom up press each
10 banded pull apart
10 kb American swings

B
Bench Press
7x3

C
“Iris”
Partner shared burden
6 lap run
50 shoulder to overhead (115/75)
6 lap run
40 snatches (135/95)
6 lap run
30 cleans (185/135)
6 lap run
20 deadlifts (315/225)

Flow: partners will alternate laps, and share the work on the barbell however they see fit. Target time is 22-25.

4387 Friday 3/6/2026

A
Coach led warmup

B
26.2
80' db overhead walking lunge (50/35)
20 alt db snatches
20 pull ups

80' db overhead walking lunge
20 alt db snatches
20 C2B pull ups

80' db overhead walking lunge
20 alt db snatches
20 muscle ups
*15 min timecap

4386 Thursday 3/5/2026

A
2 min cardio of choice

3 rds
10 pushups
10 box dips
10 kip swings

2 rds
5 db cleans, ea arm
5 1db strict press, ea arm
(10 min)

B
4 sets
100 ft Single arm db overhead carry, R
100 ft Single arm db overhead carry, L
rest 2 min
(12 min)

C
24 min EMOM
Min 1: Max Cal Ride
Min 2: Rest
Min 3: Max Cal Row
Min 4: Rest
Min 5: Max Cal Ski
Min 6: Rest

D
Coach led mobility
(5 min)

4385 Wednesday 3/4/2026

A
Coach led warmup
(15 min)

B
Take 15 min to practice a skill of choice:
- Jump rope skills
- HS walks/holds
- HSPU
- Muscle Ups
- Etc.

C
Partner Shared Burden
1000' 2DB Farmer's Carry
80 DB Deadlifts
60 HSPU
80 DB Deadlifts
1000' 2DB Farmer's Carry
*15 min timecap

4384 Tuesday 3/3/2026

A
3 rds
50 jumping jacks
50' toe walk
50' heel walk

3 rds
50 running single unders
10 alt samson lunges
10 air squats

3 rds
10 knees to elbows
10 hollow rocks
15s wall sit
(15 min)

B
10 min AMRAP
90s wall sit
30s L sit

C
15 min AMRAP
21 double unders
15 abmat situps
21 double unders
15 goblet squats
-rest 1 min-

D
Coach led mobility
(5 min)

4383 Monday 3/2/2026

A
Coach led warmup
(10 min)

B
15 min EMOM
1 Power Snatch

C
4 rds
Run 1 lap
3 power cleans, 75% 1RM
10 bar facing burpees
3 power cleans, 75% 1RM
Run 1 lap
Rest 2 min
*20 min timecap

4382 Sunday 3/1/2026

SUNDAY CAPACITY
1000m ski
-rest 2 minutes-

900m ski
-rest 2 minutes-

800m ski
-rest 2 minutes-

700m ski
-rest 2 minutes-

600m ski
-rest 2 minutes-

500m ski

4381 Saturday 2/28/2026

A
10 min EMOM
Min 1: 10/8 cal ride
Min 2: 10 scap pull-ups
Min 3: 10 pushup shoulder taps
Min 4: 10 Russian swing
Min 5: 10 each arm kb bottoms up press

B
Bench Press
6x3

C
“Cindeady”
30 min AMRAP
5 pull-ups
10 pushups
15 air squat
*Alternate full rounds

At 0:00 and every 5 mins after:
10 deadlifts each 225/155*
*Add 20lbs each round

4380 Friday 2/27/2026

A
Coach led warmup

B
26.1
20 wall balls (20/14( (10'/9')
18 box jump-overs (24/20)
30 wall balls
18 box jump-overs
40 wall balls
18 medicine-ball box step-overs
66 wall balls
18 medicine-ball box step-overs
40 wall balls
18 box jump-overs
30 wall balls
18 box jump-overs
20 wall balls
*12 min timecap

C
Coach led mobility

4379 Thursday 2/26/2026

A
Coach led warmup
(15 min)

B
15 min EMOM
Min 1: 20-30 double unders
Min 2: 5-8 T2
Min 3: 8-10 wall balls

C
3 rds
In 3 min:
Run 400m
Max cal in remaining time (One of each: ski, ride, row)
Rest 2 min
(13 min)

D
Coach led mobility
(5 min)

4378 Wednesday 2/25/2026

A
2 rds
10 pvc pass throughs
10 bootstrap squats
10 kip swings

2 rds
10 barbell behind the neck push press
10 air squats
5 strict pullups

250m row - hard
10 barbell 3 sec pause OHS
250m row - hard
*Spend remaining time warming up for the strength
(15 min)

B
14 min EMOM
Min 1: 4-8 strict pullups
Min 2: 4-8 HSPU

C
Partner Shared Burden
2000/1500m Row
100 OHS (95/65)
2000/1500m Row
*16 min timecap

4377 Tuesday 2/24/2026

A
50 sec ride / 10 sec rest
40 sec ride / 20 sec rest
30 sec ride / 30 sec rest
20 sec ride / 40 sec rest
10 sec ride / 50 sec rest

3 rds
10 pushups
10 box jump overs

*Spend remaining time building to your snatch loading
(10 min)

B
15 min EMOM
2 Snatch

C
15 min AMRAP
15/12 Cal ride or ski
3 burpee box jump overs
15/12 Cal ride or ski
6 burpee box jump overs
15/12 Cal ride or ski
9 burpee box jump overs
etc...

D
Coach led mobility
(5 min)

4376 Monday 2/23/2026

A
Run 400m

2 rds
7 scap pullups + hanging knee raise
7 squat jumps

2 rds
7 inchworm pushups
7 barbell front squats

2 rds
7 barbell cleans
7 barbell push press
3 T2B
2 C2B pullups
1 BMU
*
Spend remaining time building to clean loading
(15 min)

B
15 min EMOM
1 Power clean

C
2 rds
5 front squats (95/65)
10 T2B
5 thrusters

2 rds
5 front squats (95/65)
10 C2B pullups
5 thrusters

2 rds
5 front squats (95/65)
10 bar muscle ups
5 thrusters
*15 min timecap