4350 Wednesday 1/28/2026

A
2 lap run
1 min forearm plank

2 rds
1 min cossack squats
10 squats w/plate held out front
5 jump squats for height

2 rds
10 alternating groiners
5 barbell front squats
*Spend remaining time warming up to your front squat loading.
(10 min)

B
9 sets
Every 90s
2 front squats

C
Shared burden with a partner
10 rds
P1: Run 1 lap
P2: Run 1 lap
P1: 10 back squats (135/95)
P2: 10 back squats (135/95)
*Barbell from the ground
*24 min timecap

4349 Tuesday 1/27/2026

A
row 250m light
10 pvc pass throughs
row 250m moderate
10 pvc ohs
row 250m hard

3 rds
With an empty barbell
5 muscle snatches
5 behind the neck snatch grip push press
5 power snatches

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

B
1 min work / 2 min rest for 5 sets
Max reps power snatch
Set 1: 62-65% of recent 1RM
Set 2: 62-65% of recent 1RM
Set 3: 67-70% of recent 1RM
Set 4: 67-70% of recent 1RM
Set 5: 72-75% of recent 1RM
(15 min)

C
3 rds
Row 1000/800m
-rest 2 min-
*20 min timecap

4348 Monday 1/26/2026

A
Coach led warmup
(15 min)

B
Every 2:30 for 8 sets:
1 rep of a three position deadlift - 9.5 rpe across

*1 rep of a three position deadlift = 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.
(20 min)

C
42-30-18
Alternating DB snatch (50/35)
Wall Balls
*12 min timecap
**If you can do the weight but will slow down, reduce the reps to 30-20-10 today instead of doing a lighter weight.

4347 Sunday 1/25/2026

SUNDAY CAPACITY
100 calorie ride
1 mile run
100 calorie ride

4346 Saturday 1/24/2026

A
10 EMOM
2 pull-ups
4 pushups
6 air squats
*Complete all three movements in same minute

B
Bench
4@70%
4@75%
4@80%
7@65%
7@65%
*1 RM percentages

C
“Reload”

For time

100 KB goblet squats (32/24)
50 shuttle runs-switch every 5 (25’+25’=1)
100 burpee pull ups

@ 20:00

100 burpee pull ups
50 shuttle runs- switch every 5
100 KB goblet squats

Flow:

partners will share the burden working one at a time. Shuttle runs switch every 5 reps. Target time is 15 minutes for both parts allowing close to 5 minutes of rest before completing the chipper in reverse order at the 20 minute mark.

4345 Friday 1/23/2026

A
Coach led warmup
(15 min)

B
For quality - rest as needed between sets:
10 unbroken hang power cleans
8 unbroken hang power cleans
6 unbroken hang power cleans
4 unbroken hang power cleans
2 unbroken hang power cleans
(20 min)

C
2 rds
-
21/15 Cal Ski
7 snatch (115/75)
-rest 1 min-
15/10 Cal Ski
5 snatch (115/75)
-rest 1 min-
9/6 Cal Ski
3 snatch (115/75)
-rest 1 min-

*15 min timecap

4344 Thursday 1/22/2026

A
Coach led warmup
(15 min)

B
1 min Max snatch (135/95)
rest 2 min
1 min Max snatch (115/75)
rest 2 min
1 min Max snatch (95/65)

C
4 min Max Cal Ride
-4 min Rest-
3 min Max Cal Ride
-3 min Rest-
2 min Max Cal Ride
(16 min)

D
Coach led cooldown and mobility
(5 min)

4343 Wednesday 1/21/2026

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

2 rds
10 slow dead bugs
10 alternating box step ups

2 rds
10 hanging knee raises
10 box jump overs

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

B
Every 2 min for 8 sets
3 front squats

C
Team of 2 or 3

Waterfall
5 rds
12/9 Cal Ski
10 box jump overs
10 T2B
10 box jump overs
12/9 Cal Ski
*22 min timecap
*T2B should be completed unbroken

4342 Tuesday 1/20/2026

A
2 rds
1 min of jump rope (any)
1 min of alt single leg v-ups
1 min of bootstrap squat stretches

2 rds
10 hanging knee raises
8 wall squats
6 kip swings
4 strict pullups
20 double unders

*Spend remaining time warming up to your db front squat loading.
(15 min)

B
5 sets - rest 2 min between sets
Max set strict Lsit Pullups
(12 min)

C
15 min AMRAP
250 double unders
50 db front squats
50 pullups

D
Coach led mobility
(5 min)

4341 Monday 1/19/2026

A
2 rds
1 min pvc pass throughs
1 min banded good mornings

3 rds
30 jumping jacks
20 mountain climbers
10 no pushup burpees

2 rds
10 muscle cleans
10 push press
*Spend remaining time working to deadlift loading
(15 min)

B
Every 2:30 for 7 sets:
2 reps of a three position deadlift - 9 rpe across

*1 rep of a three position deadlift = 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.

C
100 bar facing burpees
At 1 min: 1 clean & jerk (115/75)
At 2 min: 2 clean & jerks (115/75)
At 3 min: 3 clean & jerks (115/75)
etc.
*Workout is over when you finish burpees or fail to complete the # of clean & jerks in the minute.
(15 min)

4340 Sunday 1/18/2026

SUNDAY CAPACITY
0:00-3:00 - 24/21 cal ride
3:00-5:00 - 21/18 cal ride
5:00-7:00 - 18/15 cal ride
7:00-10:00 - 24/21 cal ride
10:00-12:00 - 21/18 cal ride
12:00-14:00 - 18/15 cal ride
at 14:00
10/7 cal ride on the minute for 10 min

4339 Saturday 1/17/2026

A
20 cal ski
15 pushups
15 cal ski
10 pull ups
10 cal row
5 wall walk
10 cal row
10 box jump over step down
15 cal row
15 t2b
20 cal row

B
Bench press
5@55%
5@65%
5@75%
5@60%
5@60%

C
“WPTH Open Mashup”

Every 2:00 for 40:00, alternating rounds

P1: 1 round “20.2”
P2: 1 round “22.1”

“20.2”
4 Double DB thrusters 50/35
6 T2b
24 Double Unders

“22.1”
3 wall walk
12 DB snatch 50/35
15 box jump over-step down 24/20

Flow:
P1 will do 1 round of 20.2 while p2 is doing 1 round of 22.1. On the next 2 minute interval partners will switch and do 1 round of the opposite open triplet. Continue alternating rounds every 2 minutes for the 40 minutes.

4338 Friday 1/16/2026

A
3 rds
1 min 90/90 hip rotations
1 min of single unders

2 rds
20 running single unders
10 alternating samson lunges
10 behind the neck snatch grip push press, barbell

2 rds with barbell
5 snatch grip deadlift to knee
5 snatch grip deadlift to mid thigh
5 muscle snatch

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

B
Every 3 min for 5 sets
Reps of unbroken power snatch
Set 1: 7 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps

C
100 db step ups (50s/35s) (20")
At 0 and EMOM: 25 double unders
*12 min timecap
*Full extension at the top, hold in farmers position

D
Coach led mobility
(5 min)

4337 Thursday 1/15/2026

A
Coach led warmup
(10 min)

B
Hand over hand sled pull
5 lengths
*Increase in weight
(15 min)

C
5 rds
3 min work / 1 min rest
20/15 cal row
20/15 cal ride
Max burpees in remainder

4336 Wednesday 1/14/2026

A
Coach led warmup
(15 min)

B
Every 2:30 for 7 sets
4 front squats

C
Shared burden with a Partner
8 lap run
80 wall balls
80 Cal ride
80 med ball cleans
8 lap run
*20 min timecap

4335 Tuesday 1/13/2026

Courses start JANUARY 19
VARSITY | Ages 12-14 | M/W 3:30
Jr VARSITY | Ages 8-11 | T/Th 4:30
Sign up now!

A
400m run

6 alternating mins:
Min 1: 10 band pull aparts + max inchworm pushups
Min 2: 10 banded upright rows + max bar hang

2 rds
15s db overhead hold, R
10 single arm db push press, R
15s db overhead hold, L
10 single arm db push press, L

6 burpee pullups, start slow and increase speed
rest 30s
4 burpee pullups, start moderate and increase speed
(15 min)

B
21 burpee pullups
-rest 1 min-
21 burpee pullups
-rest 1 min-
15 burpee pullups
-rest 1 min-
15 burpee pullups
-rest 1 min-
9 burpee pullups
-rest 1 min-
9 burpee pullups
*15 min timecap

C
Max set of Push Press (155/105)
-rest 3 min-
1 set of Push Press - 70% of reps of 1st set
-rest 1 min-
1 set of Push Press - 2 reps less than previous set
-rest 1 min-
1 set of Push Press - 1-2 reps less than previous set

*First set should be between 20-30 reps. Adjust weight accordingly
(15 min)

4334 Monday 1/12/2026

A
30s on / 30s off ride for 3 min
*Ramping intensity

2 rds
10 rope rows
10 one & one quarter pushups
5 rope hanging knee raises

2 rds
1 rope climb, only 1 clamp and stand
10 scap hspu
5 pike pushups

30 russian swings
20 kb deadlifts

*Spend remaining time working up to deadlift loading
(15 min)

B
Every 2:30 for 6 sets:
3 reps of a three position deadlift - 8 rpe across

*1 rep of a three position deadlift = 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.

C
2 rds
10 strict hspu
20/15 cal ride
3 rope climbs
20/15 cal ride
10 strict hspu
-rest 3 min between rds-

*15 min timecap

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4333 Sunday 1/11/2026

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

4332 Saturday 1/10/2026

A
10 minute AMRAP
5 pushup
10 Russian swing(light)
15 cal row
*start at a very conservative pace and build in intensity as time progresses

B
20 EMOM
1 deadlift
*Build in weight

C
“Jet Bridge”

Shared Burden
20-40-60-80
Dumbbell box step ups 50/35’s 20”
Cal row (Ladies 16-32-48-64)
Dumbbell walking lunge steps
Dumbbell bench (Ladies 16-32-48-64)

1 works, 1 rests

Flow:
Partners will work one at a time, sharing the burden. Partners will complete 20 reps step ups, row, lunge, then bench. Continue following the ascending rep scheme finishing with 80.

4331 Friday 1/9/2026

Courses start JANUARY 19
VARSITY | Ages 12-14 | M/W 3:30
Jr VARSITY | Ages 8-11 | T/Th 4:30
Sign up now!

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 30 double unders
Min 2: 10 T2B

C
5 rds
5 devils press (50/35)
3 bar muscle ups
1 wall walk + 2 hspu
*10 min timecap

D
Coach led cooldown and mobility
(10 min)