4361 Sunday 2/8/2026

SUNDAY CAPACITY
30-25-20-15-10 cal ride
30-25-20-15-10 cal row
400m run

*21-18-15-12-9 ladies

4360 Saturday 2/7/2026

A
AMRAP 10*
10 box step up 20”
8 cal ride
6 kb russian swing
*Start slow and build in pace

B
4 sets
50’ sled push (heavy)
:30 sandbag bear hug hold 150/100
Rest 2:00 between sets

C
“Swole Metal Jacket”
Part 1: 5 min AMRAP
2 wall walks
2 reps DB farmers carry* (50’s/35’s, 25+25=1 rep)
* add 2 reps each round

Into
5 min AMRAP
2 Wall walks*
2 rep DB farmers carry
*add 2 reps each round

Into
Part 2: 5 min AMRAP
2 Devils press* (50’s/35’s)
2 Box jump over (36”/30”)
*add 2 reps each round

Into
5 min AMRAP
2 devils press
2 Box jump over*
*add 2 reps each round

Flow:
Partners will share the burden of all work. In the first amrap, p1 will do one wall walk then p2, then p1 will do one farmer carry then p2. The next round partners will share 2 wall walks and 4 farmer carry, then 2 wall walk and 6 farmer carry following the ascending rep scheme for the 5 minutes. At five minutes the ascending rep scheme flips to wall walks ascending by 2 while farmer carry stays the same. Part 2 follows the same rep scheme. 

4359 Friday 2/6/2026

A
Coach led warmup
(15 min)

B
Every 3 min for 5 sets
Reps of unbroken power clean
Set 1: 7 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps

C
4 rds
In 90s
15/12 Cal Ride
5 Shuttle Sprints
Max Burpees
Rest 2.5 min
*4 min rds

4358 Thursday 2/5/2026

A
2 min Ski

2 rds
10 pushups
10 ring or rope rows

2 rds
10s handstand hold
5 ring pull ups

*Spend remaining time building to bench loading.
(10 min)

B
8 min EMOM
Min 1: 6 Bench Press @ ~72%
Min 2: 1 Rope Climb

8 min EMOM
Min 1: 4 Bench Press @ ~75%
Min 2: 1 Rope Climb

*No time between EMOMS

C
In 6 min:
70/50 cal ski
Max cal row

In 6 min:
70/50 cal ride
Max cal ski

In 6 min:
70/50 cal row
Max cal ride

*No rest between sections

4357 Wednesday 2/4/2026

A
2 min ride
1 min bottom squat hold
1 min ride
1 min bottom squat hold

2 rds
10 burpees
10 air squats

*Spend remaining time building to front squat loading.
(10 min)

B
10 sets
Every 90s
1 front squat

C
20 min AMRAP
With a partner
9 pvc facing burpees
4 shuttle runs (50'+50'=1)
9 box jump overs
*Partner 1 does a full round, then partner 2 does a full round.

4356 Tuesday 2/3/2026

A
2 rds
50 single unders
10 bootstrap stretches
20 alternating leg swings

2 rds
5 pvc pass throughs
10 wall balls
15 double unders

2 rds
With an empty barbell
5 muscle snatches
5 behind the neck snatch grip push press
5 power snatches
(10 min)

B
Every 3 min for 5 sets
Reps of unbroken power snatch
Set 1: 6 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 2 reps

C
5 rds
60 double unders
30 wall balls (20/14)
6 snatches (135/95)
*20 min timecap

4355 Monday 2/2/2026

A
Coach led warmup
(15 min)

B
12 min EMOM
3 Deadlifts
*Overhand grip

C
7 ring muscle ups
21 OHS (75/55)
4 lap run

5 ring muscle ups
27 OHS (75/55)
3 lap run

3 ring muscle ups
33 OHS (75/55)
2 lap run
*12 min timecap

4354 Sunday 2/1/2026

SUNDAY CAPACITY
1 mile run
50/35 calorie echo bike
1 mile run
50/35 calorie echo bike
1 mile run

4353 Saturday 1/31/2026

A
4 minute machine of choice
-Into-
2 rounds
10 scap pull ups
10 ceiling stompers
10 pushup

B
EMOM 10
2 Rope climbs*

*Touch and go, complete reps as fast as possible with no chalk break*

C
“Chunga Palm”
Partner Shared burden
AMRAP 30
60/50 cal ski
50 bench press 155/105
40 Toes to bar
30 burpee get over 48/40
20 bar muscle ups

4352 Friday 1/30/2026

A
3 rds
12/9 cal ride
10 banded pass throughs
5 bootstrap squat + overhead reach, each side
5 empty barbell strict press

30 single unders
10 empty barbell muscle cleans
10 double unders
10 hang power cleans
20 double unders

*Build to clean loading in remaining time.
(15 min)

B
1 min work / 2 min rest for 4 sets
Max reps power clean
Set 1: 60-62% of recent 1RM
Set 2: 65-67% of recent 1RM
Set 3: 70% of recent 1RM
Set 4: 72% of recent 1RM
(12 min)

C
15 min AMRAP
40 double unders
8 unbroken hang power cleans, 60%
30 double unders
6 unbroken hang power cleans
20 double unders
4 unbroken hang power cleans
-rest 1 min between rounds-

D
Coach led mobility
(5 min)

4351 Thursday 1/29/2026

A
Coach led warmup
(10 min)

B
Run 4 laps
Ski 500m
4 lengths (50') burpee broad jumps
Run 4 laps
Row 500m
8 lengths (50') farmers carry
Run 4 laps
4 lengths (50') walking lunges, 2dbs
50 wall balls
Run 4 laps
*35 min timecap

C
Coach led mobility
(5 min)

4350 Wednesday 1/28/2026

A
2 lap run
1 min forearm plank

2 rds
1 min cossack squats
10 squats w/plate held out front
5 jump squats for height

2 rds
10 alternating groiners
5 barbell front squats
*Spend remaining time warming up to your front squat loading.
(10 min)

B
9 sets
Every 90s
2 front squats

C
Shared burden with a partner
10 rds
P1: Run 1 lap
P2: Run 1 lap
P1: 10 back squats (135/95)
P2: 10 back squats (135/95)
*Barbell from the ground
*24 min timecap

4349 Tuesday 1/27/2026

A
row 250m light
10 pvc pass throughs
row 250m moderate
10 pvc ohs
row 250m hard

3 rds
With an empty barbell
5 muscle snatches
5 behind the neck snatch grip push press
5 power snatches

*Spend remaining time building to snatch loading.
(10 min)

B
1 min work / 2 min rest for 5 sets
Max reps power snatch
Set 1: 62-65% of recent 1RM
Set 2: 62-65% of recent 1RM
Set 3: 67-70% of recent 1RM
Set 4: 67-70% of recent 1RM
Set 5: 72-75% of recent 1RM
(15 min)

C
3 rds
Row 1000/800m
-rest 2 min-
*20 min timecap

4348 Monday 1/26/2026

A
Coach led warmup
(15 min)

B
Every 2:30 for 8 sets:
1 rep of a three position deadlift - 9.5 rpe across

*1 rep of a three position deadlift = 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.
(20 min)

C
42-30-18
Alternating DB snatch (50/35)
Wall Balls
*12 min timecap
**If you can do the weight but will slow down, reduce the reps to 30-20-10 today instead of doing a lighter weight.

4347 Sunday 1/25/2026

SUNDAY CAPACITY
100 calorie ride
1 mile run
100 calorie ride

4346 Saturday 1/24/2026

A
10 EMOM
2 pull-ups
4 pushups
6 air squats
*Complete all three movements in same minute

B
Bench
4@70%
4@75%
4@80%
7@65%
7@65%
*1 RM percentages

C
“Reload”

For time

100 KB goblet squats (32/24)
50 shuttle runs-switch every 5 (25’+25’=1)
100 burpee pull ups

@ 20:00

100 burpee pull ups
50 shuttle runs- switch every 5
100 KB goblet squats

Flow:

partners will share the burden working one at a time. Shuttle runs switch every 5 reps. Target time is 15 minutes for both parts allowing close to 5 minutes of rest before completing the chipper in reverse order at the 20 minute mark.

4345 Friday 1/23/2026

A
Coach led warmup
(15 min)

B
For quality - rest as needed between sets:
10 unbroken hang power cleans
8 unbroken hang power cleans
6 unbroken hang power cleans
4 unbroken hang power cleans
2 unbroken hang power cleans
(20 min)

C
2 rds
-
21/15 Cal Ski
7 snatch (115/75)
-rest 1 min-
15/10 Cal Ski
5 snatch (115/75)
-rest 1 min-
9/6 Cal Ski
3 snatch (115/75)
-rest 1 min-

*15 min timecap

4344 Thursday 1/22/2026

A
Coach led warmup
(15 min)

B
1 min Max snatch (135/95)
rest 2 min
1 min Max snatch (115/75)
rest 2 min
1 min Max snatch (95/65)

C
4 min Max Cal Ride
-4 min Rest-
3 min Max Cal Ride
-3 min Rest-
2 min Max Cal Ride
(16 min)

D
Coach led cooldown and mobility
(5 min)

4343 Wednesday 1/21/2026

A
40 sec ski / 20 sec rest
30 sec ski / 30 sec rest
20 sec ski / 40 sec rest
10 sec ski / 50 sec rest

2 rds
10 slow dead bugs
10 alternating box step ups

2 rds
10 hanging knee raises
10 box jump overs

*Spend remaining time warming up to front squat loading
(15 min)

B
Every 2 min for 8 sets
3 front squats

C
Team of 2 or 3

Waterfall
5 rds
12/9 Cal Ski
10 box jump overs
10 T2B
10 box jump overs
12/9 Cal Ski
*22 min timecap
*T2B should be completed unbroken

4342 Tuesday 1/20/2026

A
2 rds
1 min of jump rope (any)
1 min of alt single leg v-ups
1 min of bootstrap squat stretches

2 rds
10 hanging knee raises
8 wall squats
6 kip swings
4 strict pullups
20 double unders

*Spend remaining time warming up to your db front squat loading.
(15 min)

B
5 sets - rest 2 min between sets
Max set strict Lsit Pullups
(12 min)

C
15 min AMRAP
250 double unders
50 db front squats
50 pullups

D
Coach led mobility
(5 min)