4283 Saturday 11/22/2025

A
3 rounds
300 meter row
200 meter ski
300 meter row
10 Russian swing

B
20 EMOM
1 deadlift

C
“Jigsaw”
100 synchro thrusters* 115/75

*Every time you break*
2 wall walk
4 burpee to bar touch
6 T2B

First break: 1 round each
Second break: 2 rounds each
Third break: 3 rounds each
Fourth break: 4 rounds each

Flow:
Partners will synchro 100 thrusters. First break each partner will do one round of the triplet. Second break partners will do 2 rounds each of the triplet and so on for each following break. Alternate rounds of the triplet

4282 Friday 11/21/2025

A
3 rds
15/12 cal ride
10 banded pass throughs
5 bootstrap squat + overhead reach, each side
5 empty barbell strict press

2 rds
5 empty barbell thrusters
5 strict pullups

2 rds with an empty barbell:
3 clean high pull
3 hang squat cleans
3 split jerks
3 press in split

Build to starting complex loading in remaining time
(12 min)

B
Every 2:30 for 6 sets:
1 squat clean + 1 split jerk + 1 front squat + 1 split jerk

- Start at a 6 rpe and build to a heavy complex with good technique and no misses.
(15 min)

C
5 rds
9/6 calorie row
6 clean and jerks (135/95)
9/6 calorie row
6 clean and jerks
3 bar muscle ups

*rest exactly 1 minute between sets
*20 min timecap

4281 Thursday 11/20/2025

A
Coach led warmup
(15 min)

B
E2MOM for 12 min
1 Rope Climb
Max set Bench Press
1 Rope Climb
*Choose a weight you can do 10-12x for the first set

C
3 rds for max cal
50 sec ride / 10 sec rest
40 sec ride / 20 sec rest
30 sec ride / 30 sec rest
20 sec ride / 40 sec rest
10 sec ride / 50 sec rest
(15 min)

D
Coach led mobility and cooldown
(5 min)

4280 Wednesday 11/19/2025

A
Coach led warmup
(15 min)

B
10 min EMOM
6 Front Squats

C
With a partner
15 min AMRAP
30ea arm, synchro single arm db overhead walking lunge steps (50/35)
40 synchro single arm db shoulder to overhead
60 single db box step ups (24/20), shared

*Ride for max cals in time remaining

D
Coach led mobility and cooldown
(5 min)

4279 Tuesday 11/18/2025

A
3 rds
30 sec of jumping jacks
30 sec of supine scorpion leg swings
30 sec of alternating groiners
30 sec of hollow rocks

2 rds
1 lap run
10 russian swings
10 hanging knee raises

2 rds
5 kb vups
10 empty barbell strict press

Build to strict press loading in remaining time
(15 min)

B
Strict Press
5x6
(15 min)

C
800m run
50 russian swings
400m suitcase carry, 1kb switch hands as needed
50 kb vups
50 1kb cleans, alternating not required
*16 min timecap

4278 Monday 11/17/2025

A
3 rds
15/12 cal row
10 air squats
10 kip swings

3 rds
10 empty barbell thrusters
10 ring rows

3 rds
5 strict chinups
10 empty barbell good mornings
(12 min)

B
Hand over hand sled pull
6 rack lengths, increasing in weight
(15 min)

C
5 rds
18/15 calorie row
15 thrusters (75/55)
12 pullups
*1 min work / 1 min rest until completion
*17 min timecap

4277 Sunday 11/16/2025

SUNDAY CAPACITY
Every 2 minutes for 18 minutes
20/16 cal ride
10 air squat

4276 Saturday 11/15/2025

A
20 cal row
:20 dead hang
20 Russian swing
20 hang muscle clean empty barbell
20 cal row

B
EMOM 10
50’ kb farmers carry 32’s/24’s
1 rope climb
*Both in the same minute

C
“Highrocks”

30 AMRAP

10 synchro bar facing burpees
20/16 Cal row
10 synchro bar facing burpees
20 cleans 155/105

*Add 5 reps to each movement after each round

Flow:
Partners will synchro the burpees then share the row and cleans. Add 5 reps to each movement after each round. Ex: round 2 would be 15 burpees, 25/21 row, 15 burpees 25 cleans and so on for the 30 minutes.

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