4381 Saturday 2/28/2026

A
10 min EMOM
Min 1: 10/8 cal ride
Min 2: 10 scap pull-ups
Min 3: 10 pushup shoulder taps
Min 4: 10 Russian swing
Min 5: 10 each arm kb bottoms up press

B
Bench Press
6x3

C
“Cindeady”
30 min AMRAP
5 pull-ups
10 pushups
15 air squat
*Alternate full rounds

At 0:00 and every 5 mins after:
10 deadlifts each 225/155*
*Add 20lbs each round

4380 Friday 2/27/2026

A
Coach led warmup

B
26.1
20 wall balls (20/14( (10'/9')
18 box jump-overs (24/20)
30 wall balls
18 box jump-overs
40 wall balls
18 medicine-ball box step-overs
66 wall balls
18 medicine-ball box step-overs
40 wall balls
18 box jump-overs
30 wall balls
18 box jump-overs
20 wall balls
*12 min timecap

C
Coach led mobility

4379 Thursday 2/26/2026

A
Coach led warmup
(15 min)

B
15 min EMOM
Min 1: 20-30 double unders
Min 2: 5-8 T2
Min 3: 8-10 wall balls

C
3 rds
In 3 min:
Run 400m
Max cal in remaining time (One of each: ski, ride, row)
Rest 2 min
(13 min)

D
Coach led mobility
(5 min)

4378 Wednesday 2/25/2026

A
2 rds
10 pvc pass throughs
10 bootstrap squats
10 kip swings

2 rds
10 barbell behind the neck push press
10 air squats
5 strict pullups

250m row - hard
10 barbell 3 sec pause OHS
250m row - hard
*Spend remaining time warming up for the strength
(15 min)

B
14 min EMOM
Min 1: 4-8 strict pullups
Min 2: 4-8 HSPU

C
Partner Shared Burden
2000/1500m Row
100 OHS (95/65)
2000/1500m Row
*16 min timecap

4377 Tuesday 2/24/2026

A
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

3 rds
10 pushups
10 box jump overs

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

B
15 min EMOM
2 Snatch

C
15 min AMRAP
15/12 Cal ride or ski
3 burpee box jump overs
15/12 Cal ride or ski
6 burpee box jump overs
15/12 Cal ride or ski
9 burpee box jump overs
etc...

D
Coach led mobility
(5 min)

4376 Monday 2/23/2026

A
Run 400m

2 rds
7 scap pullups + hanging knee raise
7 squat jumps

2 rds
7 inchworm pushups
7 barbell front squats

2 rds
7 barbell cleans
7 barbell push press
3 T2B
2 C2B pullups
1 BMU
*
Spend remaining time building to clean loading
(15 min)

B
15 min EMOM
1 Power clean

C
2 rds
5 front squats (95/65)
10 T2B
5 thrusters

2 rds
5 front squats (95/65)
10 C2B pullups
5 thrusters

2 rds
5 front squats (95/65)
10 bar muscle ups
5 thrusters
*15 min timecap

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)