4485 Friday 6/12/2026

A
Coach led warmup
(10 min)

B
16 min EMOM
Min 1: 5 Bench Press
Min 2: 5 Deadlifts

C
On a 15 min clock
At 0:00:
100 double unders
Max burpees until 5:00

At 5:00:
100 double unders
Max snatches(135/95) until 10:00

At 10:00:
100 double unders
Max burpees until 15:00

4484 Thursday 6/11/2026

A
Warmup
(5-8 min)

B
9 min at each ZONE, 2 rds
1:45 min work / 30s rest to switch A-B stations

ZONE 1
1A: 8 DB Push Press + 10s rest
1B: Run 2-3 laps | RPE 8

ZONE 2
2A: 8ea DB Discus + 10s rest
2B: Burpee Broad Jumps

ZONE 3
3A: 10 plyo pushups + rest 10s
3B: Row Sprint | RPE 8

ZONE 4
4A: Russian KB Swings + 10s rest
4B: Wall balls
(36 min)

C
Cooldown in Time Remaining

4483 Wednesday 6/10/2026

A
1 min banded pass throughs
1 min bootstrap squats
1 min banded upright rows
1 min air squats
1 min banded pull aparts
1 min jumpint airsquats
*Spend remaining time warming up for strict press
(10 min)

B
Strict Press
1x1 70% WM
1x1 77.5% WM
4x3 82.5% WM
1x3+ 82.5% WM
*Use the same WM as last week
(20 min)

C
Partner Karen
300 Wall Balls
*Shared burden
*16 min timecap

4482 Tuesday 6/9/2026

A
Coach led warmup
(15 min)

B
Front Squat
5x5 80-85% of 5RM
(20 min)

C
10 min EMOM
10 bench press (135/95)
Max box jump overs in remaining
Goal is ~7 box jump overs each minute. Scale weight or reps to achieve this

4481 Monday 6/8/2026

A
Coach led warmup
(10 min)

B
Every 30s for 10 min
1 bar muscle up

C
Run to Blackmore
50 line facing burpees
Run to Blackmore
*25 min timecap

4480 Sunday 6/7/2026

SUNDAY CAPACITY
20 min AMRAP
50/40 cal ride
20 line facing burpees

4479 Saturday 6/6/2026

A
50s row - 10s rest
40s row - 20s rest
30s row - 30s rest
20s row - 40s rest
10s row - 50s rest

2 rds
10 scap pullups
10 alt single leg V-ups

2 rds
5 rope rows
5 rope hanging knee raises

3 rope climbs for technique, rest 30-60s between
*Focus on as few pulls as possible

3 rds
With an empty barbell
8 bent over rows
8 deadlifts
(15 min)

B
Work to heavy deadlift
(20 min)

C
Shared burden with a partner
3 rds
10 rope climbs
1000m row

4478 Friday 6/5/2026

A
Coach led warmup
(10 min)

B
15 min EMOM
3 Power Snatches

C
4 rds
Min 1: 10 Bent over rows
Min 2: 10 Ring Dips
Min 3: Max Cal ride
Min 4-5: rest

4477 Thursday 6/4/2026

HYROX THURSDAY

A
40s work / 20s rest
1 rd
Cat Cow
Ski | RPE5
Inchworm Pushups
Hamstring Walkouts
DB Lunge & Twist
90-90 Transitions
(6 min)

B
3 rds
1:20 work / :25 rest (1:45 stations)
S1: 1 Arm DB Push Press - Switch every 5
S2: Run | RPE 8
S3: DB Step Ups
S4: Burpee Broad Jumps
S5: 10 Pushups + 10s rest
S6: Row Sprint | RPE 9
S7: KB Deadlifts
S8: Wallballs
(42 min)

C
Cooldown in Time Remaining

4476 Wednesday 6/3/2026

A
Coach led warmup
(10 min)

B
Strict Press
6x3 75% WM
1x3+ 75% WM
WM = 90-95% of estimated 1RM. If you did more than 5 reps 2 weeks ago, increase your WM from last cycle.
(20 min)

C
With a Partner
10 wall walk + hspu - alt reps
20 devils press - alt reps
30 snatch (135/95) - alt reps
40 pullups - shared
50 db deadlifts - shared
40 pullups - shared
30 snatch - alt reps
20 devils press - alt reps
10 wall walk + hspu - alt reps
*18 min timecap

4475 Tuesday 6/2/2026

A
3 rds
30s ride - light
30s ride - hard
10 1s pause hanging knee raises
10 90/90 hip rotations

2 rds
10 alt spiderman lunge stretches
10 walking lunges

10 cossack squats
3 T2B
10 cossack squats
5 T2B
10 cossack squats
7 T2B

*Spend remaining time warming up front rack posiiton
(15 min)

B
Front Squat
Find 5RM
*No technical breakdown
(20 min)

C
3 rds
21/15 cal ride
15 T2B
9ea DB walking lunges Held at sides
12 min timecap

4474 Monday 6/1/2026

HYROX CLASSES START TODAY. 9:30AM CLASS TODAY WILL BE FOLLOWING THE HYROX PROGRAM. GO HERE TO SEE WHAT’S COMING.

A
3 min row

2 rds
1 min bootstrap squat stretches
1 min scap pullups

2 rds
10 ring rows
5 kip swings

2 rds
3 single arm db thrusters - arm 1
5 kipping pullups
3 single arm db thrusters - arm 2
5 kipping pullups

2 rds
5 knee jumps
5 supermans w/ pause

*Spend remaining time warming up power clean
(15 min)

B
15 min EMOM
1 clean deadlift + 1 power clean

C
6-9-12-9-6
Single arm db thrusters, arm 1
Kipping pullups
Single arm db thrusters, arm 2
Kipping pullups
-Rest 1 min after completing first set of 9 and after completing set of 12-
*Rx+ do kipping C2B pullups for sets of 12
*16 min timecap

**Kipping only, no butterfles

4473 Sunday 5/31/2026

HYROX TRAINING CLASSES START TUESDAY! First class at 9:30am. All the details here

SUNDAY CAPACITY
Every 8 minutes for 4 rounds
40/30 cal ride
40/30 cal ski
40/30 cal row

4472 Saturday 5/30/2026

A
1:00 banded lat stretch per side
1:00 thoracic foam roll
1:00 pvc pass through
:30 dead hang
500m ski

B
8 sets
2 dual kb strict press
6 dual kb push press
-Go every 2 minutes-

C
“Ski Bum”
Partner shared burden
100 cal ski
40 Sandbag cleans 125/100
80 cal ski
50 sandbag squats 125/100
60 cal ski
60 sandbag lunges 125/100
50 cal ski
20 sandbag cleans 150/125
40 cal ski
25 sandbag squats 150/125
30 cal ski
30 sandbag lunges 150/125

4471 Friday 5/29/2026

A
3 lap run

3 rds
10 alt supine scorpion leg swings
5 inchworm pushups
10 ring rows

2 rds
10 pvc OHS
10 low ring MU transitions

2 rds
10 pvc OH walking lunges
3 ring to hip kip swings

*Spend remaining time opening shoulders and warming up overhead position
(15 min)

B
Every 2:30 for 6 sets
3 OH Squat complexes
*2 OH walking lunge steps + 1 overhead squat. take the bar from the ground.
*Work to heavy

C
400m run
10 snatch (115/75)
5 ring muscle ups

-rest 3 min-

5 ring muscle ups
10 snatch (115/75)
400m run
*12 min timecap

D
Coach led mobility
(5 min)

4470 Thursday 5/28/2026

A
Coach led warmup
(10 min)

B
20 min EMOM
5 min - 4 Deadlifts
5 min - 3 Deadlifts
5 min - 2 Deadlifts
5 min - 1 Deadlift

C
15 min EMOM
Mins 1-5: 10/7 cal ride
Mins 6-10: Rest
Mins 11-15: 100/80m ski
*As fast as possible each set

4469 Wednesday 5/27/2026

A
Coach led warmup
(15 min)

B
Find 3RM
Clean and Split Jerk
*3 C&J without dropping the bar
(20 min)

C
14 rds
With a partner
Alternate full rds
9 bent over rows (95/65)
7 hang cleans
5 strict press
*Go unbroken each set
*10 min timecap

4468 Tuesday 5/26/2026

A
4 min light ride

2 rds
10 pvcsnatch grip deadlifts
10 pvc snatch high pulls
10 pvc pass throughs

Starting with an empty bar:
3 power snatches
*Increase weight
(10 min)

B
12 min EMOM
3 Power Snatch

C
24 min EMOM
Min 1: 50s of any core exercise
Min 2: 50s of light farmers carry
Min 3: 50s moderate ride
Min 4: Dead hang
*Some core options: hollow rocks, ceiling stampers, situps, russian twists

4467 Monday 5/25/2026

Memorial Day: No classes today. Gym is open 8am-6pm. We'll be running a group Murph at noon.

Murph
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*with 20 pound vest

4466 Sunday 5/24/2026

Memorial Day: No classes tomorrow. Gym is open 8am-6pm. We'll be running a group Murph at noon.

SUNDAY CAPACITY
Ride 100/75 Cal
50 GHD Situps
50 GHD Back Ext
Ride 100/75 Cal
*Break up GHD work as needed