4178 Saturday 8/9/2025

A
3 lap run
Into
2 rounds
10 Russian swing
100 dual kb front rack walk
10 dual kb deadlift
10 empty barbell hang muscle clean

B
10 EMOM
2 hang clean (medium weight, use this as a primer for the heavy cleans in the workout)
2 tall box jumps 30/24

C
“Swiper, no swiping”

30 squat clean 225/155
3 mile run
30 squat clean 225/155

Cap 40

Flow: Partners will share the burden of all the work. Partners can run inside on the track (36 laps). Or, outside… the 1 mile course is shown below. Alternate running to Caeda drive 3x each will be equivalent to 3 miles.

4177 Friday 8/8/2025

A
3 min Ride

3 rds
10ea single arm kb deadlifts
10 goblet squats
1ea turkish getups
(10 min)

B
Deadlifts
6x3
*All sets at 72%
**Future weeks: 75%, 78%, 81%
(20 min)

C
4 rounds of:

4 sets
5 2KB Front Rack Squats + 50' Front Rack Walk

-Rest 1 min between rounds-

Flow: Do 5 squats + 50' walk 4 times then rest 1 min. Do that 4 set complex 4 times.
*15 min timecap

4176 Thursday 8/7/2025

A
3 min Ski

With an empty barbell
3 rds
10ea Windshield wipers
10 Good mornings
10 Strict press
10 GHD situps

Banded shoulder opening and stretching
(15 min)

B
Strict Press
*Work to heavy
(20 min)

C
21-15-9
T2B
HSPU
*8 min timecap

D
Coach led mobility
(5 min)

4175 Wednesday 8/6/2025

A
Coach led warmup
(10 min)

B
With a partner

40 min AMRAP
Station A: Row for distance
Station B: 1 rd of Cindy + 20sec hollow hold

*P1 rows while P2 does a round of cindy. Switch when P2 is done.
1 rd of Cindy = 5 pullups, 10 push ups, 15 air squats, 20sec hollow hold

4174 Tuesday 8/5/2025

A
Coach led warmup
(10 min)

B
High Hang Power Snatch
4x4

Power Snatch
4x3
*Pause at knee
(25 min)

C
12 min AMRAP
Ski 500/400m
rest 1 min
Run 400m
rest 1 min
Row 500/400m
rest 1 min
Max Cal Ride

4173 Monday 8/4/2025

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

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

C
100 DB Step Ups
*Every break do 6 Burpee Get Overs

200 Double Unders
*Every break do 3 Box Jump Overs (20")
*18 min timecap

4172 Sunday 8/3/2025

SUNDAY CAPACITY
10 EMOM
10/7 cal row + 5 line facing burpee

Rest 2 minutes

10 EMOM
10/7 ski + 5 lateral burpee over line

4171 Saturday 8/2/2025

A
Run to Blackmore
2 rounds
10 Banded pull apart
10 Kip swings
10 Russian kb swings

B
100 t2b*
*Every time you break 10 dual KB deadlift

C
“Snipe Hunter”

5 rounds for time

400m run together
6 rope climbs
20 DB snatch 70/50
20 DB bench 70’s/50’s

Flow: Partners will run 400m together then share the work on the rope, snatches and bench.

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