4604 Monday 10/26/2026
A
Coach led warmup
(12 min)
B
Overhead Squats
5x3
*2s pause in the bottom
(20 min)
C
10 rds
Run 1 lap
8 db box step overs (24/20)
*15 min timecap
4605 Tuesday 10/27/2026
A
Coach led warmup
(15 min)
B
14 min EMOM
Min 1: 5 strict pullups
Min 2: 1 length hand over hand sled pull
C
With a partner
15-12-9
Synchro Thrusters (135/95)
30-24-18
Burpee Pullups, Shared burden
*14 min timecap
D
Coach led cooldown
(5 min)
4606 Wednesday 10/28/2026
A
Coach led warmup
(15 min)
B
15 min EMOM
2 power cleans + 1 jerk
C
5 rds
15 power snatches (75/55)
15 burpee box jump overs
*rest 1 min between sets 1-2-3, rest 2 mins between sets 3-4-5
*18 min timecap
Thursday 10/29/2026
4607 Friday 10/30/2026
A
Coach led warmup
(12 min)
B
Bench Press
4x3 80%
1x3+ 80%
Strict Press
4x3 80%
1x3+ 80%
+ = Max reps
(30 min)
C
Single arm KB bench press
Max reps left
Same # reps right
-rest to recovery-
Max 2kb bench press
*Drop weight of kb's 2-4kg
(5 min)
4608 Saturday 10/31/2026
A
3 lap run
15 wall ball squats
15 wall ball ground to overhead
15 wall balls
15 sandbag cleans 75#
B
“PUMPkin”
31 min AMRAP, 1 works, 1 rests
*Use wall ball and sandbag if a pumpkin is unavailable*
31 Pumpkin box step overs 20/14 to 20”
31 pumpkin cleans 150/125
31 pumpkin clean and jerks* 20/14 to 10’
31 pumpkin ab mat sit-ups
31 pumpkin tosses 20/14 to 10’
31 burpees over pumpkin
3 laps together with pumpkin
*for the wall ball clean and jerks, the ball touches the ground then clean and jerk/toss ball to 10 foot target without squatting*
4609 Sunday 11/1/2026
SUNDAY CAPACITY
Every 5 minutes for 7 rounds
40/32 cal row
20/15 ride
Target <4 minutes