4170 Friday 8/1/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 35 DU
Min 2: 3-5 Bar Muscle Ups

C
21-15-9 DB Thrusters
5-4-3 Devils Press
*7 min timecap

D
Coach led cooldown and mobility
(10 min)

4169 Thursday 7/31/2025

A
2 min Ride or Row
3 rds
10ea KB Strict press
10ea KB Windmills
10 Hollow Rocks
10 Supermans
(10 min)

B
Bench Press
*Work to heavy
(25 min)

C
2 min AMRAP
21/18 Cal Ride
15 Abmat Situps
Max Strict HSPU

-Rest 2 min-

2 min AMRAP
21/18 Cal Row
15 KB Swings
Max Strict Pullups

-Rest 2 min-

2 min AMRAP
21/18 Cal Ride
15 Abmat Situps
Max Strict HSPU

-Rest 2 min-

2 min AMRAP
21/18 Cal Row
15 KB Swings
Max Strict Pullups

4168 Wednesday 7/30/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
4 Snatch Grip Deadlifts + 1 Power Snatch

C
With a partner
A: 100 Box Jump Overs
B: 20 Rope Climbs
C: 100 Cal Ride
D: 20 BMU
*Flow: Partners work at the same time. One works on A while the other works on B. Switch as needed. Once either A or B is complete, replace that station with C. Then once the other A/B is complete, replace with D.
*18 min timecap

4167 Tuesday 7/29/2025

A
2 min cardio of choice
then
2 rounds with empty barbell:
5 clean grip deadlift
5 hang muscle cleans
5 strict press
10 front squat
(10 min)

B
Power Cleans
*Work to heavy
(20 min)

C
15 min EMOM
Min 1: 12/9 Cal Ski or Row
Min 2: 1ea Turkish Getups
Min 3: 12 T2B

4166 Monday 7/28/2025

A
3 min row or ride
then
3 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
(15 min)

B
Back Squats
6x3
*All sets at 78%
**Next week: 81%, 84%
(20 min)

C
5 rds
In 90 sec:
24/18 Cal Ski
Max Reps DB Snatch (50/35)
rest 90 sec

4165 Sun 7/27/2025

SUNDAY CAPACITY
1:30 minutes on/ 1:30 minutes off for 10 rounds
15/12 cal row
Max cal bike in remaining
Target: 150/130 calories

4164 Saturday 7/26/2025

A
3 min Run, Row, Ride or Ski

10-8-6
Burpees
KB Swings
DB cleans
T2B

B
“Platform 9 3/4’s”
AMRAP in 10:00
A1. 100/80 cal row*
A2. 100 burpees over parallettes*
Max kb swing in remaining 32/24
*both work at same time, switch as needed

Rest 2:00

AMRAP in 10:00
A1. 100 db power cleans 50’s/35’s*
A2. 100 t2b*
Max cal ski in remaining

Rest 2:00

AMRAP in 10:00
A1. 10 reps sled push 1 plate/empty sled (100 feet = 1 rep)*
A2. 100/80 cal ride*
Max rope climb in remaining

Flow: partners will work at the same time switching as need on the two movements in each amrap. When the two movements are completed partners will work in a you go I go fashion for max reps for each amrap.

4163 Friday 7/25/2025

A
Coach led warmup
(15 min)

B
Power Cleans
6x4
*All sets at top weight, ideally same or up from last week. Tap and go.
(20 min)

C
12 min
Buy-in:
100 double-unders
then
AMRAP:
8 OH squats (115/75lb)
8 chest-to-bar pull-ups

4162 Thursday 7/24/2025

A
Coach led warmup
(10 min)

B
Bench Press
5x3 85%

Close Grip Bench Press
2x5 70%
(20 min)

C
10-20-30-40-50 Wall Balls
Rest 1 min after each set
*15 min timecap

4161 Wednesday 7/23/2025

A
With a partner
2 rds
P1: Row 200m
P2: Hold Plank
-switch-

2 rds
P1: Ride 20 cal
P2: Hurdle stretch on a box
-switch-

2 rds
P1: Run 2 laps
P2: AMRAP 10 Hollow Rocks + 10 Supermans
-switch-

(15 min)

B
12 min EMOM
Min 1: 10 Abmat Situps + 10 Russian Swings
Min 2: 1-2 Rope Climbs

C
With a partner
20 min AMRAP
*Ride for Cal
40 box jump-overs
40 burpee box jump overs
40 burpee box get overs

*While one partner accumulates calories on the air bike, the other performs the jumping movement. Switch as needed.
Score is total Cals + Total reps

4160 Tuesday 7/22/2025

A
Row 500m
Ski 500m

5 rds with an empty barbell:
3 high hang power snatch + 2 hang power snatch + 1 full power snatch

3 rds with light weight:
1 high hang power snatch + 1 hang power snatch + 1 full power snatch
(15 min)

B
10 min EMOM
1 Power Snatch

C
Between Min 0-5 complete:
500/400m row
20 power snatches (65/45lb)
20 shuttle runs (25’)

Between Min 5-10 complete:
500/400m row
15 power snatches (75/55lb)
30 shuttle runs (25’)

Between Min 10-15 complete:
500/400m row
10 power snatches (95/65lb)
40 shuttle runs (25’)

D
Coach led mobility
(5 min)

4159 Monday 7/21/2025

A
Coach led warmup
(10 min)

B
Back Squats
6x3
*All sets at 75%
**Future weeks: 78%, 81%, 84%
(20 min)

C
3 rounds
3 deadlifts @ 80%
10 burpees

3 rounds
6 deadlifts @ 70%
10 burpees

3 rounds
9 deadlifts @ 60%
10 burpees
*18 min timecap

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