4405 Tuesday 3/24/2026

A
4 min AMRAP
30 jumping jacks
20 plank shoulder taps
10 90/90 hip rotations

2 rds
1 min supine scorpion leg swings
1 min bootstrap squats

With an empty barbell
3 rds
5 power cleans
5 hang squat cleans

*Spend remaining time warming up for clean
(15 min)

B
Every 2 min for 6 sets
3 power cleans + 2 hang squat cleans + 1 squat clean

C
5 sets
2 min AMRAP
20 bar facing burpees
Max squat cleans (135/95)
rest 2 min

4404 Monday 3/23/2026

A
Coach led warmup
(15 min)

B
Every 3 min for 5 sets
3-2-1
Deadlift
Bench Press
*Score is sum of deadlift and bench press load each set

C
14 min AMRAP
3 burpee pullups
6 db snatch
9 t2b
-rest 15s-

4403 Sunday 3/22/2026

SUNDAY CAPACITY
100 bar facing burpees for time* + Ride
Time to complete burpees = time on the echo bike at max sustainable RPM

4402 Saturday 3/21/2026

A
3 lap run
10 banded pull apart
10 scap pull-ups
10 KB russian swing
10 scap pull-ups
10 banded pull apart
3 lap run

B
Bench
7x3

C
Every 2:00 for 40:00, alternate full rounds

2 lap run
50/40 double unders
Max KB deadlifts in remaining 32/24’s

Flow:
Partners will alternate full 2:00 minute rounds allowing for a 1:1 work rest ratio. Allow for a minimum of 15 seconds to accumulate deadlifts in each interval. Adjust run and double unders as needed

4401 Friday 3/20/2026

A
Coach led warmup
(15 min)

B
5 min EMOM
5 Back Squats

5 min EMOM
3 Back Squats

5 min EMOM
1 Back Squat

C
4 min Ride for max cal
rest 1 min
3 min Ride for max cal
rest 1 min
2 min Ride for max cal
rest 1 min
1 min Ride for max cal

D
Coach led mobility
(5 min)

4400 Thursday 3/19/2026

A
Coach led warmup
(10 min)

B
On a 45 min clock:
15 min row for cal
15 min ski for cal
15 min ride for cal
*Score is total cal

4399 Wednesday 3/18/2026

A
500m row

3 rds
10 pvc pass throughs
5 seated box jumps
10 kip swings

2 rds
10 knees to elbows
5 strict pullups
5 bottom squat pvc pass throughs

3 sets
3 muscle snatch + 2 behind the neck snatch grip push press + 1 pause snatch balance (2s)
*Start with empty barbell and slowly add weight
(15 min)

B
Every 2 min for 5 sets
3 muscle snatch + 2 behind the neck snatch grip push press + 1 pause snatch balance (2s)

C
Partner shared burden
20 min AMRAP
500m row
8 ring muscle ups
500m row
30 toes to rings

4398 Tuesday 3/17/2026

A
2 rds
1 min cardio machine of choice
10 ghd hip ext w/ pause

2 rds
1 lap run
10 barbell good mornings

*Spend remaining time learning and warming up banded deadlifts
(10 min)

B
Every 2:30 for 8 sets
5 banded deadlifts for speed
*45-55% of 1RM
-Use a light-medium band. Aim to stand with as much speed and force as possible, while lowering with control.

C
4 rds
400m Run
15 db deadlifts
-rest 1 min-
*15 min timecap

4397 Monday 3/16/2026

A
2 rds
1 min alternating supine scorpion leg swings
1 min banded upright rows
1 min ride - hard

2 rds
5 empty barbell OHS
5 pushups
10 russian swings

2 rds
10 empty barbell hang snatch
10 bootstrap squats

*Spend remaining time warmup up OHS
(15 min)

B
Every 2:30 for 6 sets
Set 1: 5 OHS - 1 sec pause
Set 2: 3 OHS - 3 sec pause
Set 3: 1 OHS - 5 sec pause
Set 4: 1 OHS - 5 sec pause
Set 5: 3 OHS - 3 sec pause
Set 6: 5 OHS - 1 sec pause
*Should be 8.5 RPE across all sets

C
25-20-15 Cal Row (20-15-10)
25-20-15 Hang Snatch (75/55)
*10 min timecap

D
Coach led mobility
(5 min)

4396 Sunday 3/15/2026

SUNDAY CAPACITY
Every 6 minutes for 6 rounds
100 feet sled push empty
4 lap run
100 feet sled push empty

4396 Sunday 3/15/2026

SUNDAY CAPACITY
Every 6 minutes for 6 rounds
100 feet sled push empty
4 lap run
100 feet sled push empty

4395 Saturday 3/14/2026

A
2 minute ski
2 rounds
20 banded strict press
15 banded pull apart
10 strict pull-ups
5 squat complex*

* Lunge right, lunge left, air squat

B
100 strict press
*Partition sets however

C
“Cowabunga”
5 rounds:
20 sandbag squats 150/100
4 rope climbs
20 burpees over sandbag
2 rope climbs

Flow: Partners will share the work, working one at a time. Legless rope climbs for RX+.

4394 Friday 3/13/2026

A
Coach led warmup

B
26.3
2 rds
12 burpees over the bar
12 cleans (95/65)
12 burpees over the bar
12 thrusters (95/65)

2 rds
12 burpees over the bar
12 cleans (115/75)
12 burpees over the bar
12 thrusters (115/75)

2 rds
12 burpees over the bar
12 cleans (135/85)
12 burpees over the bar
12 thrusters (135/85)

*16 min timecap

4393 Thursday 3/12/2026

A
Coach led warmup
(10 min)

B
Take 15 min to practice a skill of choice:
- Jump rope skills
- HS walks/holds
- HSPU
- Muscle Ups
- Etc.

C
20 min EMOM
3 Bench Press

D
Coach led mobility
(5 min)

4392 Wednesday 3/11/2026

A
5 min for quality
100 single unders
10 alternating spiderman lunge stretches

3 rds
10 air squats
10 pause hanging knee raises

3 rds
15 russian swings
10 kip swings
5 inchworm pushups

*Spend remaining time working on double unders
(15 min)

B
12 min EMOM
Min 1: 2 Wall Walks
Min 2: 3-6 Strict pullups

C
Partner shared burden
160 double unders
120 air squats
80 kb swings
120 double unders
80 air squats
40 kb swings
*20 min timecap

4391 Tuesday 3/10/2026

A
3 rds
90 sec ride
10 banded pass throughs
10 alternating samson lunge stretches

2 rds
1 min supine scorpion leg swings
1 min banded upright rows

2 rds
3-5 seated box jumps
5 knees to elbows
5 empty barbell power snatches

*Spend remaining time working to snatch loading
(15 min)

B
3 min EMOM
3 power snatch

3 min EMOM
2 power snatch

3 min EMOM
1 power snatch

C
5 sets
2 min AMRAP
24/18 Cal Ride
Max T2B
Rest 1 min
(15 min)

D
Coach led mobility
(5 min)

4390 Monday 3/9/2026

A
2 rds
300m row
10 empty barbell cleans
10 bootstrap squats
10 empty barbell jerks

2 rds
5 wall squats
5 inchworm pushups
5 med ball cleans

2 rds
1-3 eccentric strict hspu
3 wall balls
3 kipping hspu
3 wall balls

*Spend remaining time warming up for clean and jerk loading
(15 min)

B
12 min EMOM
1 Clean & Jerk

C
3 rds
400/300m row
20 wall balls
10 hspu
-rest 30 sec-
*12 min timecap

D
Coach led mobility
(5 min)

4389 Sunday 3/8/2026

SUNDAY CAPACITY
For total calories:

:50 on/:10 off for 5 sets:
Max cal ride

-at 5:00-
:40 on/:20 off for 5 sets:
Max cal ride

-at 10:00-
:30 on/:30 off for 5 sets:
Max cal ride

-at 15:00-
:20 on/:40 off for 5 sets:
Max cal ride

-at 20:00-
:10 on/:50 off for 5 sets:
Max cal ride

4388 Saturday 3/7/2026

A
5 mins machine of choice
Into 2 rounds
10 kb bottom up press each
10 banded pull apart
10 kb American swings

B
Bench Press
7x3

C
“Iris”
Partner shared burden
6 lap run
50 shoulder to overhead (115/75)
6 lap run
40 snatches (135/95)
6 lap run
30 cleans (185/135)
6 lap run
20 deadlifts (315/225)

Flow: partners will alternate laps, and share the work on the barbell however they see fit. Target time is 22-25.

4387 Friday 3/6/2026

A
Coach led warmup

B
26.2
80' db overhead walking lunge (50/35)
20 alt db snatches
20 pull ups

80' db overhead walking lunge
20 alt db snatches
20 C2B pull ups

80' db overhead walking lunge
20 alt db snatches
20 muscle ups
*15 min timecap