4158 Sun 7/20/2025

SUNDAY CAPACITY
40 min EMOM
1. 12/10 cal ride
2. 12/10 cal row
3. 12/10 cal ski
4. 1 lap run

4157 Saturday 7/19/2025

A
25 cal row
10 Russian swing
10 single leg kb deadlift each
20 cal row
10 kb sumo deadlift high pull
10 goblet squats

B
5 sets
50’ sandbag bear hug walk 150/100
10/10 kb gorilla row 32’s/24’s
*Rest 2:00 between sets

C
“Sea Legs”
30 rounds, alternating movements
3 Devils press 50’s/35’s
6 back squats 135/95 *From the ground
9/6 cal Ride

Flow: Partners will alternate movements, p1 starting with devils press, then p2 does back squats, then p1 does bike. One round is completed after the bike is finished.

4156 Friday 7/18/2025

A
Jog 2 laps
then
10 walking lunges + samson stretch
100' overhead right-arm carry (light KB)
10 broad jumps
10 walking lunges + samson stretch
100' overhead left-arm carry (light KB)
10 broad jumps

B
20 min EMOM
Mins 0-10: 1 Push Jerk + 1 Split Jerk
Mins 11-20: 1 Split Jerk

9 min AMRAP
4 jerks (70% of heavy single)
12 box step overs

D
60 GHD or straight leg ab mat situps for time
(5 min)

4155 Thursday 7/17/2025

A
Coach led warmup
(15 min)

B
Bench Press
4x4 80%

Close Grip Bench Press
2x6 65%
(20 min)

C
5 Rope Climbs
Run 400m
3 Rope Climbs
Run 400m
1 Rope Climb
*12 min timecap

4154 Wednesday 7/16/2025

A
Coach led warmup
(10 min)

B
10 min EMOM
Min 1: 10 DB Bent Over Rows
Min 2: Max Dead Hang

C
With a partner
Alternate every 1 min

10 min Max Cal Ride
10 min Max Cal Ski
10 min Max Cal Row

4153 Tuesday 7/15/2025

A
3 min Row, Ride or Ski

2-3 rds
30 jumping jacks
20 mt climbers
15 step-ups
10 good mornings
5 inchworms + push-ups

Barbell Clean warmup
(15 min)

B
Power Cleans
6x3
*All sets at top weight, ideally same or up from last week. Tap and go.
(20 min)

C
Death By power cleans + burpee
1 power clean (155/105lb) + 1 burpee

*Add 1 power clean + 1 burpee every minute

4152 Monday 7/14/2025

A
4 lap run, increase speed each lap
50' walking lunges
50' duck walk
50' crab walk
50' broad jumps

Shoulder opening to prepare for OHS
(15 min)

B
Overhead Squats
6x3
(20 min)

C
5 rounds
5 OH squats (155/105lb)
250/200m row
*12 min timecap

4151 Sun 7/13/2025

SUNDAY CAPACITY
Every 6 minutes for 6 rounds
100 feet sled push empty
4 lap run
100 feet sled push empty

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