4258 Tuesday 10/28/2025

A
1 minute easy row
30 second FAST row
30 second easy row

1 min of supine scorpion leg swings
1 min of mountain climbers
1 min of alt spiderman lunge stretches

2 rds
10 scap handstand push-up
10 jumping lunges

3-5 handstand push-ups
10 empty barbell split jerks
(10 min)

B
7 sets
3 Push Press + 1 Push Jerk + 1 Split Jerk
(20 min)

C
3 rds
500m row
20 hspu
30 alt front rack lunges (95/65)
*16 min timecap

4257 Monday 10/27/2025

A
Coach led warmup
(15 min)

B
4 min EMOM
6 Bench Press @ ~66%

4 min EMOM
5 Bench Press @ ~72%

4 min EMOM
4 Bench Press @ ~78%

*No time between EMOMS

C
70 double unders
21 snatches (115/75)
7 rope climbs
50 double unders
15 snatches (135/95)
5 rope climbs
30 double unders
9 snatches (155/105)
3 rope climbs
*20 min timecap

4256 Sunday 10/26/2025

SUNDAY CAPACITY
12 sets
500/400 meter row
Rest 1:00 between sets

4255 Saturday 10/25/2025

A
20 cal ski
20 banded pull apart
15 hands off deck push up
15 cal ride
10 pull ups
10 db walking lunge 50’s/35’s

B
10 EMOM
10 bench press*
*unbroken for all sets. Choose weight wisely.

C
“Grip n’ Rip”
2 rounds
10 rope climbs*
100 t2b
200’ db farmers lunge 50’s/35’s
100/80 cal ride
20 bar muscle up
*round 1 - regular, round 2 - legless

Flow: shared burden for all work, regular rope climbs for round 1, legless for round 2.

*Timecap: 40min

4254 Friday 10/24/2025

HALLOWEEN WOD NEXT FRIDAY

A
3 rds
10 banded pass throughs
10 banded pull a-parts
10 banded upright rows

2 rds
1 min of alternating spiderman lunges
1 min of air squats
2 wall walks

30 alt plank shoulder taps
20 empty barbell muscle cleans
10 empty barbell front squats
5 cleans - light
5 split jerks - light
(10 min)

B
1 clean + 1 Split Jerk
*Work to heavy
(20 min)

C
3 rds
20/16 cal row
4 wall walks
20 alt db clean and jerks (50/35)
4 wall walks
20/16 cal row
-rest 2 min-
*20 min timecap

4253 Thursday 10/23/2025

A
Coach led warmup
(10 min)

B
Every 8 minutes for 5 sets:
500m row
35/25 cal ride
500m ski

4252 Wednesday 10/22/2025

A
2 rds
1 min row, bike or ski - fast
1 min of alt samson lunge stretches

2 rds
30 sec of air squats
30 sec rest
30 sec of empty barbell shoulder presses
30 sec rest

2 rds
5 push press - light
5 front squat - light

Spend remaining time warming up front squats
(15 min)

B
Front Squats
4x4
*3 sec pause in the bottom, 10 sec pause at the top
**Same weight across, increase from last week
(20 min)

B
30-20-10
Front squats (75/55)
2DB Shoulder to overhead (50s/35s)
*Waterfall with a partner: P1 starts on FS, when done move to S2O and P2 does FS
*12 min timecap

4251 Tuesday 10/21/2025

A
Coach led warmup
(10 min)

B
10-8-6-4-2
Unbroken hang power snatch
*Rest as needed between sets
(20 min)

C
10 rds
Run 1 lap
4 muscle ups

- Alternate rounds between ring muscle ups and bar muscle ups
*15 min timecap

4250 Monday 10/20/2025

A
2 rds
1 minute ride
1 minute of alternating supine scorpion leg swings

3 rds
20 second ride - hard
15 pushups

20 floor hip thrusts
1 minute plank

Use remaining time to warmup bench press
(12 min)

B
6 min EMOM
6 Bench Press @ ~66%

6 min EMOM
5 Bench Press @ ~72%

*No time between EMOMS

C
5 sets
2 min work / 1 min rest
21 bodyweight deadlifts
Max cal Ride in the time remaining

D
Coach led mobility
(5 min)

4249 Sunday 10/19/2025

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

4248 Saturday 10/18/2025

A
20 cal ski
10 banded pull apart
10 shoulder taps
15 cal ski
5/5 kb windmill
5 wall walk
10 cal ski
1 lap kb suitcase carry, switch half way
1:00 accumulated dead hang

B
10 sets*
3 ring pull ups
3 ring dips
*Rx go directly to the ring dips by doing a muscle up into the dips. Scaled, transition as quickly as possible between the pull-ups to dips.

C
“17.Fun”

10-20-30-40-50 synchro hang clean 75/55
30 burpee box jump overs shared, partners can split them however

Flow: partners will synchro the hang cleans, then share a total of 30 burpee box jump overs after each set of cleans.

4247 Friday 10/17/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
2 Power Snatch + 1 Squat Snatch

C
4 rds - rest exactly 1 minute between rds

Run 1 lap
7ea, single arm kb hang snatch (24/16)
Run 1 lap
14 goblet squats (24/16)
Run 1 lap
*15 min timecap

4246 Thursday 10/16/2025

A
Coach led warmup
(15 min)

B
4 rds
1 Rope Climb immediately into Max Set of T2B
-rest 1 min-
(10 min)

C
15 min EMOM
Min 1: 5-10 strict pullups
Min 2: 2-4 wall walks*
Min 3: 2 Turkish Getups

*Add a wall facing hspu for added challenge

D
Coach led mobility
(5 min)

4245 Wednesday 10/15/2025

NEW CLASS TIME
MON & WED 5:30pm

A
3 rds
10 burpees
30s wall sit

Then…
2 rds with an empty barbell:
10 push presses
10 front squats
5 hang squat cleans
5 squat clean thrusters

Then…
Build to your front squat loading
(10 min)

B
Front Squats
4x3
*5 sec pause in the bottom, 12 sec pause at the top
**Same weight across, increase from last week
(20 min)

C
With a partner
5 sets
Partner 1 - 2 min AMRAP *P2 rests
Partner 2 - 2 min AMRAP *P1 rests

3 squat clean thrusters (135/95)
5 burpee box jump overs
*start where your partner left off. Score is total rds.

4244 Tuesday 10/14/2025

A
2 rds
1 minute row
1 minute of alternating step ups, 20 in
1 minute superman hold

Then…
2 rds
8 strict knees to elbows *or T2B
4 alternating db box step ups
2 strict pull-ups

Then…
200 meter row - fast
(12 min)

B
7 working sets
1 Push Jerk + 1 Split Jerk
(15 min)

C
5 rds:
400m row
25 abmat sit-ups
10 db step ups (50s/35s) (20 in) *held at sides, open hips at the top
*18 min timecap

4243 Monday 10/13/2025

NEW CLASS TIME
MON & WED 5:30pm

A
3 rds
40 single unders
5 inchworm push ups
5 push ups

3 rds
10-20 double unders or attempts
5 dual dumbbell deadlifts
10 second ring support hold
10 second bottom dip hold

3-5 sets of 1-3 reps practicing kipping ring dips

Spend remaining time warming up for bench press
(15 min)

B
4 min EMOM
5 Bench Press @ ~72%

4 min EMOM
4 Bench Press @ ~75%

4 min EMOM
3 Bench Press @ ~78%

*No time between EMOMS

C
100 double unders
60 db deadlifts (50s/35s)
30 ring dips
50 double unders
40 dumbbell deadlifts
20 ring dips
50 double unders
20 dumbbell deadlifts
10 ring dips
100 double unders
*15 min timecap

4242 Sunday 10/12/2025

SUNDAY CAPACITY
Every 5 minutes for 7 rounds
40/32 cal row
20/15 ride
Target <4 minutes

4241 Saturday 10/11/2025

A
30 cal row
1 round empty barbell DT
20 cal row
10 empty barbell over head squats
10 cal row
10 burpees over rower

*DT:
12 deadlifts
9 hang clean
6 jerk

B
Every 4 minutes for 16 minutes
4 cleans 155/105
3 cleans 175/125
2 cleans 185/135
1 clean 205/155

C
0:00 to 10:00

30/26 cal row
40 burpees over parallettes
30 overhead squat 100/70
40/36 cal ride

At 10:00

30/26 cal row
40 burpees over parallettes
30 overhead squats
40/36 cal ride
30 box clear overs 24/20

At 22:00

30/26 cal row
40 burpees over parallettes
30 overhead squats
40/36 cal ride
30 box clear overs 24/20
40 sandbag squats 100/70

Flow:

Work is shared burden with a partner. Rest in remaining time until next block of work.
*Target times: 6,8,10 for each section.

4240 Friday 10/10/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
3 Power Snatch

C
5 rds
400m run
12 deadlifts (275/185)
5 wall walks
*20 min timecap

4239 Thursday 10/9/2025

A
2 rds
50' walking lunges
50' bearcrawl
30 hollow rocks
50' high skips
50' inchworms
30s superman hold

Then
3 min cardio of choice, increasing in intensity
(10 min)

B
4 rds
Max length Parallette L-Sit
Rest 1 min
*Maintain proper form throughout
(8 min)

C
5 sets
In 4 min:
15/12 cal row
15/12 cal ride
Max cal row in remainder
-Rest 2 min between sets-
(28 min)