4275 Friday 11/14/2025

A
3 rds
50 single unders
10 bootstrap squat stretches
20 alternating supine scorpion leg swings

2 rds
5 pvc pass throughs
5 reps of single-single-double under
5 med ball cleans
10 empty barbell power snatches

2 rds
5 wall balls
3 power snatches - building
10 double unders
(15 min)

B
3 rds
100 double unders
50 wall balls (20/14)
10 snatches (135/95)
-rest exactly 1 min between rds-
*20 min timecap

C
5 rds
Max parallette Lsit
rest 1 min
(10 min)

4274 Thursday 11/13/2025

A
Coach led warmup
(12 min)

B
24 min EMOM
Min 1: 3 deadlifts
Min 2: 6 bench press

C
25 wall complexes
*1 wall complex = 1 wall walk + 1 wall facing hspu
*12 min timecap

4273 Wednesday 11/12/2025

A
Coach led warmup
(10 min)

B
Front Squats
4x3
*2 sec pause in the bottom, 8 sec pause at the top
**Same weight across, increase from last week
(20 min)

C
With a partner
200/150 Cal Row
200/150 Cal Ride
*Both work at the same time. Switch as needed.
*20 min timecap

4272 Tuesday 11/11/2025

A
1 minute of jumping jacks
1 minute of supine scorpion leg swings
1 minute of mountain climbers
1 minute of alternating spiderman lunge stretches

2 rds
5 clean deadlift
5 muscle clean
5 hang power clean

2 rds
5 strict press
5 push press
5 push jerk

10 empty barbell hang squat cleans
(15 min)

B
Strict Press
5x8
(15 min)

C
9-15-21-15-9
Hang squat clean (135/95)
Push jerk
*16 min timecap

4271 Monday 11/10/2025

A
3 rds
1 lap run
15 hanging knee raises
10 pvc pass throughs

2 rds
10 scap pullups
10 v-ups
10 pvc OHS

2 rds
10 alternating groiners
3-5 T2B

2 rds
10 empty bar OHS
1-2 strict pullups

2 lap run - fast
(15 min)

B
12 min EMOM
1 Snatch + 6 OHS

C
400m run
30 T2B
400m
30 strict pullups
400m
30 T2B
400m
*15 min timecap

D
Coach led mobility
(5 min)

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