4616 Monday 11/9/2026
A
Coach led warmup
(12 min)
B
Overhead Squats
5-4-3-2-1
*Work to heavy single
(20 min)
C
Tabata bench press (135/95)
Tabata row cals
Tabata bench press (115/75)
Tabata row cals
*20s work, 10s rest - 8 rds
(16 min)
4617 Tuesday 11/10/2026
A
Coach led warmup
(12 min)
B
Single leg deadlifts
5x6 each leg
(15 min)
C
30 kb sumo deadlift high pulls
10 wall walks
20 kb swings
10 wall walks
20 kb sumo deadlift high pulls
10 wall walks
30 kb swings
*14 min timecap
D
Coach led cooldown
(5 min)
4618 Wednesday 11/11/2026
A
Coach led warmup
(15 min)
B
Every 2 min for 8 rds
3 hang power cleans + 1 push jerk + 3 hang power cleans + 1 split jerk
(16 min)
C
Waterfall with a partner
7 rds each
12/9 cal ride
12 wall balls
*20 min timecap
Thursday 11/12/2026
4619 Friday 11/13/2026
A
Coach led warmup
(12 min)
B
Bench Press
4x3 85%
1x3+ 85%
Strict Press
4x3 85%
1x3+ 85%
+ = Max reps
(30 min)
C
EMOM 10/7 cal ski
50 hand release pushups
*7 min timecap
4620 Saturday 11/14/2026
A
500m row
15 Russian swing
300m row
15 Ab mat sit ups
100m row
B
4 sets
20 KB gorilla row (10 per arm)
20 KB push ups (use kb handles like paralette bars for pushups)
C
“Singles Only”
4 rounds, 6:00 on 2:00 off, 1 works 1 rests
30/24 cal ride
40 lateral burpees over line
50 toes to bar
Max deadlifts 315/205
*scale in order to have 30 seconds on the deadlifts*
*deadlift weight should be heavy, forcing singles*
4621 Sunday 11/15/2026
SUNDAY CAPACITY
12 sets
500/400 meter row
Rest 1:00 between sets