4295 Thursday 12/4/2025

A
Coach led warmup
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(20 min)

C
0-3min: 500m Row
3-6min: 400m Run
6-9min: Max length Lsit
9-12min: 400m Run
12-15min: 500m Row
*For Lsits, use parallettes. Accumulate Lsit for max duration in as few sets as possible.
(15 min)

4294 Wednesday 12/3/2025

A
3 rds
1 minute cardio of choice
10 alternating samson lunge stretches
10 kip swings

2 rds
5 bootstrap squats
5 one and one quarter push-ups
20 second hollow hold

2 rds
10 empty barbell back squats
5 empty barbell front squats
5 burpees

Spend remaining time to build to your squat loading
(15 min)

B
Every 90 seconds for 10 sets, alternating between:
A: 3 front squats
B: 5 back squats

*Perform all sets between 70-77% of your most recent one rep max front squat.
(15 min)

C
3 rds
500m ski
15 dumbbell front squats (50s/35s)
12 burpee pull-ups
*14 min timecap

4293 Tuesday 12/2/2025

A
3 min cardio of choice

2 rds
40 single unders
Handstand hold

2 rds
30 double unders
10 kb swings
10 inchworms w/ pushup
(10 min)

B
Strict Press
6x2
(15 min)

C
4 sets
3 min work / 2 min rest
AMRAP,
10 alternating dumbbell snatches (50/35)
2 wall walks
30 double unders
(20 min)

4292 Monday 12/1/2025

A
2 rds
1 min med ball or foam roller t-spine opener
1 min of frog stretch rocks

3 rds
10 Lunges
10 pvc pass throughs
30s wall sit

3 sets with an empty barbell:
3 snatch high pulls
3 muscle snatches
3 hang squat snatches
3 overhead squats

Spend remaining time to build to your starting complex loading
(15 min)

B
Every 2:30 for 6 sets:
1 power snatch + 1 squat snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses. Drop and reset between the power snatch and the squat snatch.
(15 min)

C
30-20-10
back rack alternating reverse lunge steps, 80-100% bodyweight

*After each set of lunges: 2 laps farmer carry, 2 plates (25s/15s)
*14 min timecap

D
Coach led mobility

4291 Sunday 11/30/2025

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

4290 Saturday 11/29/2025

A
3 rounds
1 lap run
10 pushups
10 walking lunge
10 banded pull apart

B
1-2-3-4-5-6-7-8-9-10
Bench press
Double dumbbell bent over row

C
“Glory Daze”
10 lap run*
8 rope climbs
50 feet synchro barbell back rack lunges 135/95
10 lap run*
8 rope climbs
50 feet synchro lunges
10 lap run*
8 rope climbs
50 feet synchro lunges
10 lap run*
*alternate laps

Cap: 40

Flow:
Partners will alternate laps on the run, share the rope climbs and synchro the barbell lunge. If space is limited modify to double kb front rack lunge 32’s/24’s.

4289 Friday 11/28/2025

NO CLASSES TODAY. GYM IS OPEN 4:30AM-10:00PM

A
35 seconds of work / 25 seconds of rest for 3 sets:
Ride - increasing paces to warm up

2 rds
15 banded good mornings
10 hanging knee raises
5 inchworm push-ups

2 rds
10 bootstrap squats
10 muscle cleans

15 empty barbell clean high pulls
10 empty barbell presses in split

*Spend remaining time to build to your starting complex loading
(15 min)

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

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.
(12 min)

C
20 min AMRAP
4 hang clean & jerks (115/75)
8 toes to bar
12/10 cal ride

or with a Partner
20 min AMRAP
8 hang clean & jerks (115/75)
16 toes to bar
12/10 cal ride each (2 bikes)

4288 Thursday 11/27/2025

LifeTime is closed today. Happy Thanksgiving!

9-15-21-27-21-15-9
Pushups
Situps
Burpees

4287 Wednesday 11/26/2025

A
Coach led warmup
(15 min)

B
Front Squat
*Work to heavy
(25 min)

C
10 min AMRAP
With a partner
Max 25' Shuttle sprints

4286 Tuesday 11/25/2025

A
5 min of Constant Movement
30 single unders
20 banded good mornings
10 scap pull-ups
1 strict pull-up

2 rds
5 kip swings
10 russian kettlebell swings
15 double unders

2 rds
1 kipping pull-up + 1 kipping chest to bar pull-up + 1 bar muscle up
Handstand hold
(10 min)

B
Strict Press
5x4
(15 min)

C
5 rds
50 double unders
10 dual kettlebell deadlifts (32s/24s)
5 bar muscle ups
*14 min timecap

D
3 rds
Max Parallette LSit hold
30 sec rest
Max dead hang
30 sec rest
(8 min)

4285 Monday 11/24/2025

A
3 rds
10 jumping lunges
10 pushups
10 pvc pipe squat snatches

2 rds with an empty barbell:
5 hang squat snatches
4 snatch balances
3 sots press

Build to your snatch complex loading in remaining time
(12 min)

B
Every 2:30 for 6 sets:
1 power snatch + 1 overhead squat + 1 hang power snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.
(15 min)

C
Death by Lateral Burpees
At 0:00 - 1 lateral burpee over a hurdle
*Add 1 burpee each minute
*20 min max

D
Coach led mobility
(5 min)

4284 Sunday 11/23/2025

SUNDAY CAPACITY
15 rds
1 min on / 1 min off
Max cal ride

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.