4270 Sunday 11/9/2025

SUNDAY CAPACITY
Every 5 minutes for 8 sets:
1 minute max cal row sprint
400m run

4269 Saturday 11/8/2025

A
30-20-10
Ski cal
Banded pull apart
Air squat

B
600 feet sled drag as heavy as possible
* face forward, handles behind you

C
“Drop it like it’s squat”

0:00
12 min AMRAP
120 back squats (105/75) *from the ground
60 burpee box jumps *step down, not overs 24/20
Max cal ride in remaining

@12:00
10 min AMRAP
90 back squats
45 burpee box jumps
Max cal ride

@ 22:00
8 min AMRAP
60 back squats
30 burpee box jumps
Max cal ride

Score is total calories from all three amraps combined

Flow: partners will share the burden working one at a time. There is no rest between each amrap.

4268 Friday 11/7/2025

A
Coach led warmup
(15 min)

B
15 min EMOM
1 clean deadlift + 1 power clean

C
6 rds
6 power cleans (155/105)
3 wall walks
*10 min timecap

D
Coach led mobility
(5 min)

4267 Thursday 11/6/2025

A
1 min easy row
30 sec FAST row
30 sec easy row

1 min easy ski
30 sec FAST ski
30 sec easy ski

2 rds
10 pvc pass throughs
10 alternating pvc overhead samson lunge stretches
5 inchworm push-up
10 bottom squat pvc pass throughs

Spend remaining time warming up power snatch starting with an empty barbell
(15 min)

B
15 min EMOM
3 Power Snatches

C
4 rds
Row 20/15 cal
rest 30 sec
Ski 20/15 cal
rest 30 sec
*15 min timecap

4266 Wednesday 11/5/2025

A
Coach led warmup
(10 min)

B
Front Squats
4x4
*2 sec pause in the bottom, 8 sec pause at the top
**Same weight across, increase from last week
(20 min)

C
“Sea Legs 2"
18 min AMRAP
Alternate movements with a partner
3 muscle ups
6 ohs 95 *From the ground
9/6 cal Ride

Flow: Partners will alternate movements, p1 starting with muscle ups, then p2 does squats, then p1 does bike. One round is completed after the bike is finished.
Goal is 20 rds.

4265 Tuesday 11/4/2025

A
50 sec ride / 10 sec rest - 6 rpe
40 sec ride / 20 sec rest - 7 rpe
30 sec ride / 30 sec rest - 8 rpe
20 sec ride / 40 sec rest - 9 rpe
10 sec ride / 50 sec rest - 9.5 rpe

3 rds
10 pvc pass through
10 kettlebell deadlifts

3 rds
5 empty barbell strict press
handstand hold
(15 min)

B
Strict Press
5x10
(15 min)

C
7 min AMRAP
14/10 cal ride
14 kettlebell swings (24/16)

rest 3 min

150 double unders for time
(15 min)

4264 Monday 11/3/2025

A
With a partner
P1: 250m row, steady pace
P2: Bootstrap squats
-switch-

P1: 250m row, moderate
P2: Banded pull throughs
-switch-

P1: 250m row, moderate
P2: Kip swings into kipping pullups
-switch-

P1: 250m row, hard
P2: Banded face pulls
-switch-

P1: 250m row, hard
P2: Banded pull aparts
-switch-
(15 min)

B
16 min EMOM
Min 1: 6 Deadlifts
Min 2: 1 rope climb

C
"Lysander"
12 min AMRAP
1, 2, 3...
Devil's Press (50/35)
Ring Muscle Ups
*compare to 2/11/2025

4263 Sunday 11/2/2025

SUNDAY CAPACITY
Every 6 min for 5 rds
10 shuttle runs 25+25
500m ski at damper 1
10 shuttle runs

4262 Saturday 11/1/2025

A
30 cal ride
25’ walking lunge
25 cal ride
20 pushup shoulder tap
20 cal ride
15 empty barbell good mornings

B
600’ heavy object carry*
* KB’s, DB’s, barbell, yoke, sandbag, mix of any or all.

C
“WPTH”
90 synchro air squat
42 HSPU
18 deadlift 315/205
90 synchro air squat
30 HSPU
30 deadlift 295/190
90 synchro air squat
18 HSPU
42 Deadlift 275/175

Flow:
Partners will synchro the squats, then have a shared burden for hspu and deadlifts.

4261 Friday 10/31/2025

A
Coach led warmup
(15 min)

B
HALLOWEEN WOD
Shared burden with a partner

10 synchro box jump overs
31 devils press

10 synchro box jump overs
31 burpees

10 synchro box jump overs
31 2db push press

10 synchro box jump overs
31 pullups

1031m row

10 synchro burpees
31 T2B

10 synchro burpees
31 db snatch (alt, each arm)

10 synchro burpees
31 box jump overs

10 synchro burpees
31 devils press

*30 min timecap

C
Coach led cooldown
(5 min)

4260 Thursday 10/30/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 20 russian swings
Min 2: 1ea turkish getups

C
Run 800m
50/35 cal ride
Run 800m
50/35 cal ride
Run 800m
*20 min timecap

4259 Wednesday 10/29/2025

HALLOWEEN WOD THIS FRIDAY

A
5 minute AMRAP
30 second bike
10 alternating box step ups
10 pause hanging knee raises
*build intensity across 5 min

2 rds
5 box jumps
5 kip swings

Spend remaining time warming up front squats
(10 min)

B
Front Squats
4x3
*3 sec pause in the bottom, 10 sec pause at the top
**Same weight across, increase from last week
(20 min)

C
With a partner
150 T2B
150 box jump overs
*work concurrently, switch and partition as needed.
*18 min timecap

4258 Tuesday 10/28/2025

A
1 minute easy row
30 second FAST row
30 second easy row

1 min of supine scorpion leg swings
1 min of mountain climbers
1 min of alt spiderman lunge stretches

2 rds
10 scap handstand push-up
10 jumping lunges

3-5 handstand push-ups
10 empty barbell split jerks
(10 min)

B
7 sets
3 Push Press + 1 Push Jerk + 1 Split Jerk
(20 min)

C
3 rds
500m row
20 hspu
30 alt front rack lunges (95/65)
*16 min timecap

4257 Monday 10/27/2025

A
Coach led warmup
(15 min)

B
4 min EMOM
6 Bench Press @ ~66%

4 min EMOM
5 Bench Press @ ~72%

4 min EMOM
4 Bench Press @ ~78%

*No time between EMOMS

C
70 double unders
21 snatches (115/75)
7 rope climbs
50 double unders
15 snatches (135/95)
5 rope climbs
30 double unders
9 snatches (155/105)
3 rope climbs
*20 min timecap

4256 Sunday 10/26/2025

SUNDAY CAPACITY
12 sets
500/400 meter row
Rest 1:00 between sets

4255 Saturday 10/25/2025

A
20 cal ski
20 banded pull apart
15 hands off deck push up
15 cal ride
10 pull ups
10 db walking lunge 50’s/35’s

B
10 EMOM
10 bench press*
*unbroken for all sets. Choose weight wisely.

C
“Grip n’ Rip”
2 rounds
10 rope climbs*
100 t2b
200’ db farmers lunge 50’s/35’s
100/80 cal ride
20 bar muscle up
*round 1 - regular, round 2 - legless

Flow: shared burden for all work, regular rope climbs for round 1, legless for round 2.

*Timecap: 40min

4254 Friday 10/24/2025

HALLOWEEN WOD NEXT FRIDAY

A
3 rds
10 banded pass throughs
10 banded pull a-parts
10 banded upright rows

2 rds
1 min of alternating spiderman lunges
1 min of air squats
2 wall walks

30 alt plank shoulder taps
20 empty barbell muscle cleans
10 empty barbell front squats
5 cleans - light
5 split jerks - light
(10 min)

B
1 clean + 1 Split Jerk
*Work to heavy
(20 min)

C
3 rds
20/16 cal row
4 wall walks
20 alt db clean and jerks (50/35)
4 wall walks
20/16 cal row
-rest 2 min-
*20 min timecap

4253 Thursday 10/23/2025

A
Coach led warmup
(10 min)

B
Every 8 minutes for 5 sets:
500m row
35/25 cal ride
500m ski

4252 Wednesday 10/22/2025

A
2 rds
1 min row, bike or ski - fast
1 min of alt samson lunge stretches

2 rds
30 sec of air squats
30 sec rest
30 sec of empty barbell shoulder presses
30 sec rest

2 rds
5 push press - light
5 front squat - light

Spend remaining time warming up front squats
(15 min)

B
Front Squats
4x4
*3 sec pause in the bottom, 10 sec pause at the top
**Same weight across, increase from last week
(20 min)

B
30-20-10
Front squats (75/55)
2DB Shoulder to overhead (50s/35s)
*Waterfall with a partner: P1 starts on FS, when done move to S2O and P2 does FS
*12 min timecap

4251 Tuesday 10/21/2025

A
Coach led warmup
(10 min)

B
10-8-6-4-2
Unbroken hang power snatch
*Rest as needed between sets
(20 min)

C
10 rds
Run 1 lap
4 muscle ups

- Alternate rounds between ring muscle ups and bar muscle ups
*15 min timecap