4150 Saturday 7/12/2025

A
30 cal row
Into
3 rounds
10 russian swings
5/5 hip airplane
50’ kb suitcase carry each side
10 I,Y,T’s with 5lb plates

B
Deadlift
4-8-4-8-4
*build in weight every set, 4’s heavier than 8’s

C
Partner Shared Burden
“EZ-Go”
60 clean and jerk 135/95
120 pull up
150/120 bike

45 clean and jerk 185/125
90 C2B
100/80 ride

30 clean and jerk 225/155
60 bar muscle up
50/40 ride

Cap: 40

4149 Friday 7/11/2025

A
Coach led warmup
(10 min)

B
Back Squats
6x3
*All sets at 81%
(25 min)

C
10 snatches (155/105)
10 snatches (135/95)
10 snatches (115/75)
*10 min timecap

4148 Thursday 7/10/2025

A
Run 1 lap
15 pushups
30 Single Unders
15 clapping pushups
30 Double Unders
15 diamond pushups

Crab Walk 50'
Backwards Crab Walk 50'
Bear Crawl 50'
Backwards Bear Crawl 50'
(10 min)

B
Bench Press
4x5 75%

Close Grip Bench Press
2x8 60%
(20 min)

C
100 Double Unders
50/40 Cal Ski
80 Double Unders
40/32 Cal Row
60 Double Unders
30/24 Cal Ride
*15 min timecap

4147 Wednesday 7/9/2025

A
Partner 1K ski or row
then
2-3 rounds
20 banded pull aparts
5 strict pullups
(10 min)

B
Rope Climbs
*Spend time mastering technique. Accumulate 6-10 climbs.
(12 min)

C
With a partner
5 full rds each, alternate full rounds
50' 2DB Lunge (50s/35s) *Held at side
12 T2B

5 full rds each, alternate full rounds
50' Backwards sled drag (3/2)
12 Twisting Burpees
*During the final jump of the burpee, spin 180 degrees to face the opposite direction and start the next burpee.
**Classes use small sleds on the rubber, 3/2 plates. Sub is 12 DB step ups

*Target: Under 20 min, 25 min timecap

4146T uesday 7/8/2025

A
Coach led warmup
(10 min)

B
Work to heavy deadlift
(25 min)

C
12 min EMOM
Min 1: 4-8 strict HSPU
Min 2: 4-8 strict pullups

4145 Monday 7/7/2025

A
3 min cardio of choice
3 Rounds
10 kneeling db press
8 box jumps landing as tall as possible
6 KB snatch, each arm
(15 min)

B
Power Cleans
6x2
*All sets at top weight. Tap and go.
(15 min)

C
"Quad Damn"
3 rds
24/16 Cal Ride
15 Burpee Box Jump Overs

3 rds
16/12 Cal Ride
7 Burpee Box Jump Overs
*16 min timecap

4144 Sun 7/6/2025

SUNDAY CAPACITY
Every 2 minutes for 18 min
20/16 cal ride
10 air squat

4143 Saturday 7/5/2025

A
30 cal machine of choice
Into 2 rounds
10 air squats
10 box jump overs 20”
10 wall ball
10 Kip swings

B
“WPTH”
On a 30 minute clock

Part 1: AMRAP 20

70 thrusters 115/85
60 box jump overs 30/24
50 Bar muscle ups
40 thrusters 135/95
20 box jump overs 36/30*
Max ring muscle ups in remaining

@ 20:00

Part 2: AMRAP 10
35 thrusters 115/85
30 box jump overs 30/24
25 bar muscle ups
20 thrusters 155/115
15 box jump overs 36/30*
Max ring muscle ups in remaining

*2 45lb plates stacked on a 30 inch box for 36”

Flow:
Partners will share the burden for all the work. On a running 30 minute clock, the first 20 is an amrap of part 1, at 20:00 partners go to part 2 for a 10 minute amrap.

4142 Friday 7/4/2025

HAPPY 4TH OF JULY!
LIFETIME IS CLOSED TODAY

15 rounds
1 minute on/ 1 minute off
Max burpees
*30 min

4141 Thursday 7/3/2025

No Classes today.

A
3 min Ride, row or ski
3 rds
30 Double Unders
20 russian swings
10 goblet squats

B
Snatch Complex
7x
1 Hang Power Snatch + 1 Snatch Balance + 1 Hang Squat Snatch

C
50 Burpees
Run 1k or 100 Cal Ride
100 Abmat Situps

4140 Wednesday 7/2/2025

LifeTime will be closed for the 4th of July on Friday. There will be no classes Thurs - Sun.

A
Coach led warmup
(10 min)

B
Deadlifts
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1 87%
*Next week: work to heavy
(25 min)

C
Acid Bath
500m Ski
500m Row
30 Cal Ride

D
Coach Led Mobility and Cooldown

4139 Tuesday 7/1/2025

LifeTime will be closed for the 4th of July on Friday. There will be no classes Thurs - Sun.

A
Coach led warmup
(10 min)

B
12 Days of Christmas in July

1 length bear crawl
2 hspu
3 ring dips
4 hand release pushups
5 burpees
6 lunges
7 air squats
8 cal ride
9 knees to elbows
10 parallette pass throughs
11 straight leg ab mat sit-ups
12 cal ski
*Performed the same as the traditional Christmas WOD. 1, then 2-1, then 3-2-1, up to 12, 9, 8…1

4138 Monday 6/30/2025

A
With a partner
P1: 10x25' shuttle run
P2: Max mountain climbers
-switch-

P1: 10x25' shuttle run
P2: 4 burpees then hold plank for the remaining time
-switch-

P1: 10x25' shuttle run
P2: 15 air squats then hold bottom of squat for the remaining time
-switch-

(10 min)

B
Back Squats
6x3
*All sets at 78%
**Next week: 81%
(25 min)

C
10 clean & jerks (155/105)
10 clean & jerks (135/95)
10 clean & jerks (115/75)
*6 min timecap

4137 Sun 6/29/2025

SUNDAY CAPACITY
Every 8 minutes for 4 rounds
40/30 cal ride
40/30 cal ski
40/30 cal row

4136 Saturday 6/28/2025

A
3 rounds
1 lap run
10 pushups
10 walking lunges
10 American swings

B
“Hoover”

8 rounds for time

400 meter run together
15 burpee box jump overs shared (24/20) *Shared
10 cal echo each
6 DB snatches each 70/50

Flow:

Hoover is a Hero workout named after Staff Sergeant Taylor Hoover. Today is a partner version of this workout. Partners will run the 400 meters together, share the 15 burpee box jump overs, then both will do 10 cal echo bike and 6 db snatches in a you go I go format.

4135 Friday 6/27/2025

A
3 min Row, run or ride
3 rds
7ea 1kb single leg deadlifts
7ea 1kb strict press
14 kb swings
(10 min)

B
Split jerks
3-3-3-3-3
(20 min)

C
100 double unders
50 kb or db deadlifts
40 kb or db snatches
30 hand release push ups
20 box jump overs (24/20)
*15 min timecap

4134 Thursday 6/26/2025

A
Coach led warmup
(10 min)

B
Rope Climbs
*Accumulate 10-15 climbs
**Work on technique and minimizing number of pulls
(15 min)

C
With a partner:

P1: 35 Cal Ski
P2: 35 med ball situps
-switch-

P1: 25 Cal Ski
P2: 25 med ball situps
-switch-

P1: 15 Cal Ski
P2: 15 med ball situps
-switch-
*15 min timecap

D
3 rds
1 min Double Unders
Rest 1 min
(5 min)

4133 Wednesday 6/25/2025

A
Coach led warmup
(15 min)

B
Deadlifts
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1+ 85%
(25 min)

C
3 min Max Devil's Press
1 min Rest
2 min Max Devil's Press
1 min Rest
1 min Max Devil's Press

4132 Tuesday6/24/2025

A
3 min Double Unders
3 rds
5 T2B
5ea jumping lunges
5ea kb snatch
(10 min)

B
6 sets
3 hang power snatch + 2 hang squat snatch + 1 squat snatch
*unbroken
(20 min)

C
6 rds
Run 2 laps
100' front rack 2kb carry
*15 min timecap

4131 Monday 6/23/2025

A
3 min Row, run or ride
3 rds
7 hspu
5 strict pullups
3 broad jumps
(10 min)

B
Back Squats
6x3
*All sets at 75%
**Future weeks: 78%, 81%
(25 min)

C
42-30-18 Wall Balls
21-15-9 Pullups
*10 min timecap