4375 Sunday 2/22/2026

SUNDAY CAPACITY
100 cal ride
1 mile run
100 cal ride

4374 Saturday 2/21/2026

A
10 min AMRAP
10 cal ride
12 box step overs
14 plank shoulder taps

B
5x3 Bench Press

C
“There and Back Again”
8:00 on, 2:00 off for 4 rounds

60 T2B
40/32 cal ski
60 wall balls 20/14

Max over and back burpee box jump overs* 24”

Flow:
Partners will share the burden working for 8 minutes on, 2 minutes off. Over and back burpee box jump overs is a burpee then box jump over and back. The burpee will always be performed on the same side. 1 rep = burpee + box jump over+ box jump back.

4373 Friday 2/20/2026

VARSITY & JV Sessions start next monday (2/23). Ages 8-11 and 12-14. Sign up and more info here

A
10 inchworm pushups
10 rope rows
20 samson lunge stretches

3 rds
10 pvc passthroughs
5 rope hanging knee raises
5 sec ring support hold
5 sec bottom dip hold

2-3 rds
with a barbell
5 clean deadlift to mid thigh
5 clean deadlift + shrug
5 muscle cleans
5 front squats
5 hang power cleans

*Spend remaining time building to your clean loading
(15 min)

B
1 min work / 2 min rest for 5 sets
Max reps power cleans
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
15 min AMRAP
5 ring dips
1 rope climb
50ft db walking lunge
*db held at sides

4372 Thursday 2/19/2026

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 3 strict press + 5 push press
Min 2: 1-5 muscle ups

C
100 burpees
EMOM
7/5 Cal ride
*12 min timecap
**10/7 Cal Rx+

D
Coach led cooldown and mobility
(5 min)

4371 Wednesday 2/18/2026

VARSITY & JV Sessions start next monday (2/23). Ages 8-11 and 12-14. Sign up and more info here

A
2 rds
10 air squats
10 pvc pass throughs
10 scap pullups

2rds
10 wall balls
5 hang power snatch, barbell
10 scap hspu

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

B
4 rds
10 front squats + 10 hspu
rest 2 min
(15 min)

C
20 min AMRAP
Shared burden with a partner
75 Wall Balls
60 Cal Row
45 Hang Power Snatch (95/65)
30 Thrusters
15 Bar Muscle Ups

4370 Tuesday 2/17/2026

A
Coach led warmup
(15 min)

B
5 min EMOM
1 power snatch + 3 OHS

5 min EMOM
1 power snatch + 2 OHS

5 min EMOM
1 power snatch + 1 hang squat snatch + 1 OHS

C
15 min AMRAP
5 strict pullups
10 pushups
15 air squats
20 double unders

4369 Monday 2/16/2026

A
2 min ride, row or ski

3 rds
10 band pull-a-parts
10 band upright rows
10 pushups

2 min ride, row or ski

2 rds
10 scap hspu, wall facing
10 single leg kb deadlift, ea
10 russian swings

2 min ride, row or ski

*Spend remaining time building to deadlift loading
(15 min)

B
4 min EMOM
6 Deadlifts

4 min EMOM
4 Deadlifts

4 min EMOM
2 Deadlift
*Overhand grip

C
25 wall complexes
*1 wall complex = 1 wall walk + 1 wall facing hspu
*12 min timecap
**Compare to 11/13/25D
Coach led cooldown and mobility
(5 min)

4368 Sunday 2/15/2026

SUNDAY CAPACITY
50/40 cal ride
50 burpee to target
50/40 cal ride

4367 Saturday 2/14/2026

A
10-16-22
calories on machine
plank shoulder tap
kb swings

B
EMOM 16, alternating between A and B
A. 8 Bench press
B. 8 strict pull ups

C
“WPTH Open Mashup”

10 min AMRAP*
8 toes to bar
10 single arm hang DB clean and jerk 50/35
14/12 cal row
*Alternate full rounds

@ 10:00
5 min AMRAP
max squat clean and jerk 165/110

@15:00
10 min AMRAP*
8 toes to bar
10 single arm hang DB clean and jerk
14/12 cal row
*Alternate full rounds

Flow: Today’s open mashup is of 18.1 and 11.3. Partners will alternate full rounds on both 10 minute amraps of 18.1 and then share the burden on the 5 minute amrap, which is 11.3. 

4366 Friday 2/13/2026

A
Ski 12 cal

2 rds
10 kip swings
10 knees to elbows

3 rds
with an empty barbell
5 clean deadlifts
5 muscle cleans
5 front squats
5 hang squat cleans

*Spend remaining time building to first clean weight.
(10 min)

B
1 min Max cleans (185/125)
rest 2 min
1 min Max cleans (155/105)
rest 2 min
1 min Max cleans (115/75)

C
With a Partner
9 rds
3 min AMRAP
P1: 12/9 cal ski
P2: 15 abmat situps
P1: 15 abmat situps
P2: 12/9 cal ski
Max synchro burpees

*P1 and P2 work at the same time, switching stations when both are done.
No rest between AMRAPs. Score is total burpees
(27 min)

4365 Thursday 2/12/2026

A
Coach led warmup
(15 min)

B

4x8 Rear foot elevated split squats

C
15 min AMRAP
1 Lap Farmers Carry (50/35)
10 Heel Taps over Hurdle
20 Lateral Hurdle Jumps
*Every round add 10 heel taps and 10 lateral jumps
*1 heel tap = touch heels on both sides of the hurdle. Each jump counts as 1 lateral jump

D
Coach led cooldown and mobility
(5 min)

4364 Wednesday 2/11/2026

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

3 rds
10 banded pass throughs
30-60 sec squat hold, use rig for assistance if needed

2 rds
with an empty barbell
5 hang snatch high pull
2 hang muscle snatch
5 OHS
3 tall hang squat snatch
3 squat snatch

*Use remaining time building to strength loading
(15 min)

B
10 min EMOM
1 power snatch + 2 OHS

5 min EMOM
1 power snatch + 1 hang squat snatch + 1 OHS

C
With a partner
16 min AMRAP
30 Synchro bar facing burpees

Then:
Waterfall
3 rds
10 thrusters (95/65)
10 c2b pullups

Then:
Waterfall
2 rds
7 thrusters (135/95)
7 bar muscle ups

Then:
Max bar facing burpees in time remaining, 1 working

4363 Tuesday 2/10/2026

A
Coach led warmup
(10 min)

B
10 min EMOM
Min 1: 5-10 C2B pullups
Min 2: 10 pushups

C
5 rds
In 3 min:
20 T2B
5 Deadlifts (135/95)
5 Hang Cleans
5 Shoulder to Overhead
Max Rope Climbs
-3 min rest-
(27 min)

4362 Monday 2/9/2026

A
Coach led warmup
(15 min)

B
6 min EMOM
5 Deadlifts

6 min EMOM
3 Deadlifts
*Overhand grip

C
6 min EMOM
Min 1: 20 Cal Ride
Min 2: Max Double Unders

Rest 1 min

6 min EMOM
Min 1: 50 Double Unders
Min 2: Max Cal Row

D
Coach led cooldown and mobility
(5 min)

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