4610 Monday 11/2/2026
A
Coach led warmup
(10 min)
B
Overhead Squats
5x3
(20 min)
C
70 double unders
7 overhead squats
50 double unders
5 overhead squats
30 double unders
3 overhead squats
-rest 2 min-
30 double unders
3 rope climbs
50 double unders
5 rope climbs
70 double unders
7 rope climbs
*20 min timecap
4611 Tuesday 11/3/2026
A
Coach led warmup
(12 min)
B
Single Arm KB Deadlift
5x6 each side
(15 min)
C
40-30-20
Abmat situps
2KB deadlifts (24/16)
Ride for cal
*18 min timecap
D
Coach led cooldown
(5 min)
4612 Wednesday 11/4/2026
A
Coach led warmup
(12 min)
B
15 min EMOM
1 power clean + 1 push jerk + 1 split jerk
C
Team of 3 waterfall
4 rds
200/125m row
20 walking lunges
4 ring muscle ups
20 walking lunges
200/125m row
*21 min timecap
Thursday 11/5/2026
4613 Friday 11/6/2026
A
Coach led warmup
(12 min)
B
Bench Press
4x3 82.5%
1x3+ 82.5%
Strict Press
4x3 82.5%
1x3+ 82.5%
+ = Max reps
(30 min)
C
6 min AMRAP
1-2-3-4...
burpee pullups
wall walk + hspu
4614 Saturday 11/7/2026
A
500m ski
20 kb swings
15 kb goblet squat
10 pushup shoulder tap
500m row
B
5x10
Snatch grip pendlay row
C
“Upper/Lower”
30 min AMRAP, Alternate between A and B, partners alternate full rounds
A.
2 lap run
80’ sandbag lunge (65/40)
B.
2 lap run
12 DB bench press (70/50)
Flow: P1 will complete part A, then p2 will complete part A, p1 part B then p2 part B. Continue for 30 minutes.
4615 Sunday 11/8/2026
SUNDAY CAPACITY
20 minute AMRAP
50/40 cal ride
20 line facing burpees