4465 Saturday 5/23/2026

A
10 EMOM for quality
1 round of Cindy

1 rd Cindy =
5 pull ups
10 pushups
15 air squat

B
Every 2:00 for 10:00

1 clean and jerk
:12 second overhead hold
3 push press

C
50-40-30-20-10
Ski calories
100’ sled push 3 plates/2 plates
Bike calories
100’ sled push

Flow and setup:
Set up a ski on one end of the black turf and a bike on the other end of the black turf. Partners will share the ski calories, then share the sled push down to the bike. Follow the machine, push, machine, push for the descending rep scheme.

4464 Friday 5/22/2026

No regularly scheduled classes on Monday. We will be hosting a special Memorial Day Murph class Monday at Noon. Gym will be open 8am-6pm.

A
Run 6 laps

1 min alt supine scorpion leg swings
1 min bootstrap squats - 2s pause in the bottom
1 min inchworm pushups
1 min Single leg candlesticks

2 rds
10 russian swings
10 goblet squats
*Spend remaining time warming up to squat loading

B
Every 2:30 for 6 sets
3 front squats + 5 back squats
*work to heavy

C
5 rds
7 squat cleans (155/105)
9 strict ring dips
*11 min timecap

4463 Thursday 5/21/2026

A
Coach led warmup
(10 min)

B
Deadlift
3-3-3-3-3-3
(15 min)

C
Run 2 laps
Ski 250m
2 lengths (50') burpee broad jumps
Run 2 laps
Row 250m
4 lengths (50') farmers carry
Run 2 laps
2 lengths (50') walking lunges, 2dbs
50 wall balls
Run 2 laps
*20 min timecap

4462 Wednesday 5/20/2026

A
Coach led warmup
(15 min)

B
12 min EMOM
1 clean + 2 Split Jerks

C
15 min AMRAP
With a partner
Alternate every movment
8 DB box step ups (20")
6 T2B
4 HSPU

D
Coach led mobility
(5 min)

4461 Tuesday 5/19/2026

A
30s row - moderate
30s plank shoulder taps
30s row - hard

2 rds
10 banded upright rows
10 banded pass throughs
10 banded pull aparts

30s ride - moderate
30s cossack squats
30s ride - hard

1 wall walk + 30s wall assisted handstand hold
(10 min)

B
Strict Press
1x5 50% WM
1x3 60% WM
1x2 70% WM
1x1 75% WM
1x1 80% WM
1x1+ 85% WM
*Use the same WM as last week
(20 min)

C
In 7 min:
1000/750m Row
then AMRAP
10 KB goblet squats (24/16)
10 pushups
10 pullups

-rest 3 min-

In 7 min:
75/50 cal ride
then AMRAP
10 KB goblet squats (24/16)
10 pushups
10 pullups

4460 Monday 5/18/2026

A
Run 3 laps

50 ft samson lunge steps
50 ft grass pickers
50 ft samson lunge steps
50 ft grass pickers
50 ft calf raise steps
50 ft heel walk
50 ft butt kickers
50 ft high knees

Run 3 laps

*Spend remaining time shoulder opening and warming up overhead squats
(12 min)

B
7 sets
3 hang power snatch + 2 hang squat snatch + 1 squat snatch
*unbroken
(15 min)

C
60 abmat situps
800m run
60 abmat situps
800m run
60 abmat situps
*16 min timecap

D
Coach led mobility

4459 Sunday 5/17/2026

SUNDAY CAPACITY
Every 3 minutes for 36 minutes
15/12 cal ride
10 shuttle runs (25’+25’= 1)
*goal is 2 minutes work, 1 minute rest within the 3 minute window

4458 Saturday 5/16/2026

A
200 meter ski
200 meter row
1 lap run
20 kb Russian swings
10 pushup shoulder tap
10 scap pull-ups

B
“HYROX 2.0”

50 synchro deadlifts 225/155
1000m ski shared
50 synchro pushups
150 feet sled push 2 plates shared
50 synchro push press 95/75
150 feet sled pull 2 plates shared
20 synchro wall walks
200 feet burpee broad jumps shared
7 lap run synchro
1000m row shared
50 synchro overhead squats 95/65
1 lap kb farmers carry shared 32/24’s
15 synchro ring muscle ups
300 feet sandbag lunge shared 100/75
50 synchro pull-ups
100 wall ball shared 20/14 to 10’ target

FLOW: This remixed HYROX has all 8 stations that a normal HYROX has but the run is subbed out for some heavier barbell and higher skill movements that HYROX doesn’t include. All traditional HYROX stations are shared while all subbed run movements are synchro.

4457 Friday 5/15/2026

A
Run to blackmore

3 rds
10 GHD hip ext
10 strict hanging knee raises

3 rds
10x 2 walking lunges + air squat
10 russian swings

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

B
Every 2:30 for 6 sets
2 Complexes
1 complex = 1 step back lunge R + 1 step back lunge L + 1 back squat
*All sets at same top weight
(20 min)

C
10 min AMRAP
10 db hang cleans
10 T2B

4456 Thursday 5/14/2026

CLASSES COMING IN JUNE

A
2 min row, ride or ski

3 rds
10 walking lunges
10 couch stretch pulses

3 rds
with an empty bar
10 bent over rows
10 RDL

15 cal ride - hard
(10 min)

B
Deadlift
4-4-4-4-4
(15 min)

C
Every 5 min for 4 sets
2 lap run
20/15 cal ride
2 lap run

4455 Wednesday 5/13/2026

A
Coach led warmup
(10 min)

B
1 high hang power snatch
1 hang power snatch
1 power snatch
*Work to heavy
(15 min)

C
With a partner
2 rds
120 double unders, switch every 20
12 wall walks, switch every 3
160 double unders, switch every 40
32 thrusters (135/95), switch every 4
*20 min timecap

4454 Tuesday 5/12/2026

A
3 rds
10 scap pullups
10s HS hold

3 rds
10 rope rows
10 empty bar strict press

3 rds
4 alternating cartwheels
4 pullups

*Spend remaining time working to strict press loading
(10 min)

B
Strict Press
1x2 65% WM
1x2 72.5% WM
3x5 77.5% WM
1x5+ 77.5% WM
*Use the same WM (Working Max) as last week
(20 min)

C
15 min AMRAP
1 rope climb
12 pushups
1 rope climb
6 devils press

4453 Monday 5/11/2026

A
Coach led warmup
(10 min)

B
1 Power Clean + 2 Hang Power Cleans + 1 Hang Squat Clean
*work to heavy
(20 min)

C
Team of 3
500/400 cal ride
-Switch every 1 min-

Partner
350/275 cal ride
-Min 1: P1, Min 2: P2, Min 3: Both Rest-
*21 min timecap

4452 Sunday 5/10/2026

SUNDAY CAPACITY
Every 5 minutes for 25 minutes
10-8-6-4
Cal row
Burpees

4451 Saturday 5/9/2026

A
500m row
10 banded pull apart
10 pull-ups
10 pushups
10 walking lunge
10 pushups
10 pull ups
10 banded pull apart
500m row

B
Every 1:30 for 10 rounds
5 pushups
1 wall walk
3 wall facing handstand pushup

C
“Mirror Image”

Every 5 minutes for 5 rds, no rest between rds
400m run together
20 synchro box jump over step down (24/20)
40 synchro walking lunges
Max BMU in remaining

Flow: Partners will synchro the first three movements, then accumulate max bar muscle up in remaining time. Allow for at least 1 minute to accumulate bar muscle ups each round. No rest between rounds.

4450 Friday 5/8/2026

A
Coach led warmup
(10 min)

B
Back Squats
6x4
*All sets at the same top weight from last week.
(20 min)

C
15 min EMOM
1 rope climb + 7 burpee box get overs
*if the clock catches you, complete the work and take the rest of the minute off
*Score is total reps

4449 Thursday 5/7/2026

A
Coach led warmup
(10 min)

B
Deadlift
5-5-5-5-5
(15 min)

C
5 rds
Min 1: Max cal ski
Min 2: rest
Min 3: Max cal ride
Min 4: rest
*After the final rest: Run 1 mile
(30 min)

4448 Wednesday 5/6/2026

A
3 min ride, row or ski

2 rds
10 pvc pass throughs
20s chin up grip bar hang

2 rds
20 walking lunges
10 kip swings

10 pvc muscle snatch + OHS
5 strict pullups

2 rds
With an empty barbell
5 hang snatch high pulls
5 behind the neck snatch grip push press
5 ohs
5 snatch balances
(15 min)

B
14 min EMOM
Min 1: 10 pullups
Min 2: 20 pushups

C
Alternate full rds with a partner
16 min AMRAP
5 C2B pullups
150/100m Ski
2 squat snatches (155/105)

4447 Tuesday 5/5/2026

A
3 rds
50 jumping jacks
50 ft toe walk
50 ft heel walk

3 rds
10 alternating samson lunges
5ea db snatch

3 rds
30 single unders
10 empty barbell strict press

Spend remaining time warming up to strict press loading
(15 min)

B
Strict Press
5x5 70% WM
1x5+ 70% WM
*WM = 90-95% of your estimated 1RM.
(20 min)

C
5 rds
40 double unders
20 air squats
5 devils press
*12 min timecap

4446 Monday 5/4/2026

A
Run to blackmore

2 rds
10 alternating spidermain lunge stretches
10 pvc pass throughs
10 bootstrap squats
10 inchworm pushups

Spend remaining time warming up squat snatch and ohs
(15 min)

B
High Hang Squat Snatch
5x3
(15 min)

C
400m run
5 OH squats (135/95)
400m run
7 OH squats
400m run
9 OH squats
400m run
11 OH squats
*15 min timecap