4186 Sunday 8/17/2025

SUNDAY CAPACITY
100/80 cal ride
Rest 4 min
80/60 cal ride
Rest 3 min
60/40 cal ride
Rest 2 min
40/25cal ride
Rest 1 min
20/15 cal ride

4185 Saturday 8/16/2025

A
3 lap run
Into 2 rounds
10 lateral plate hop overs
12 kb swing
14 walking lunges
16 plank shoulder taps

B
5 sets
12 double dumbbell box step overs 20”

C
“Mount Doom”
30 burpee box get overs (48/40)
100 double unders
60 db snatch (70/50)
100 double unders
90 T2B
100 double unders
120/90 cal ski
100 double unders
90 T2B
100 double unders
60 db snatch (70/50)
100 double unders
30 bar muscle up

Target 35
Cap 40

Flow: This is an up and back chipper with 100 double unders separating each movement. Partners share the burden of all the work. Box get overs are two boxes stacked together. Use two rogue bands to secure the boxes.

4184 Friday 8/15/2025

A
Coach led warmup
(15 min)

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

C
1k Row
30 Hang Snatch (75/55)
30 Pullups
*10 min timecap

4183 Thursday 8/14/2025

A
Coach led warmup
(10 min)

B
Strict Press
4x5 75%

Ring Dips
4x5, slow & full range
*Dips imediately after each set of presses
(20 min)

C
5 rds
Run 1 lap
3 clean & jerks
10/7 Cal Ski
-Rest 1 min-

*C&J weights increasing each round:
95/65
115/75
135/95
155/105
175/115

*15 min timecap

4182 Wednesday 8/13/2025

A
1 min row
30 double unders
Max handstand hold
1 min ski
40 double unders
Max handstand hold
1 min walking lunges
50 double unders
Max handstand hold
(10 min)

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

C
With a partner

20 min AMRAP
4 lap Run with your wall ball, switch ball between partners as needed

150 Wall Balls
150 Box Jump Overs

6 lap Run, Alternate laps

Max Wall Balls and Box Jump Overs in remaining time.

*Partners work at the same time at each station. Switch as needed. Score is total reps.

4181 Tuesday 8/12/2025

A
400m Run

With an empty barbell
3 rds
3 high hang power snatch
3 mid thigh hang power snatch
3 below knee hang power snatch

Add light weight and repeat
(10 min)

B
High Hang Power Snatch
4x4

Power Snatch
4x3
(25 min)

C
4 rds
In 2 min:
20/15 cal ride
10 T2B
Max pullups
-Rest 2 min-

4180 Monday 8/11/2025

A
3 min row, ride or ski

10 wall balls
5 strict pullups
20 wall balls
10 kipping pullups
30 wall balls
15 butterfly pullups
40 wall balls
(10 min)

B
Back Squats
6x3
*All sets at 84%
(20 min)

C
5 rds
3 min AMRAP
3 power cleans (135/95)
6 pushups
9 air squats

*1 min rest between AMRAPs
*Start where you left off

4179 Sunday 8/10/2025

SUNDAY CAPACITY
2 rounds for time
800 meter run
50 line facing burpees

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