Sunday - 10/25/26

For Time - Accumulate 100 Cals:
Partner A:
Ski (Cals)
Partner B:
8 Deadlift (95/65 lbs)
6 Front Squat (95/65 lbs)
4 Front Rack Lunges (95/65 lbs)

Once Partner B finishes barbell work, partners switch places and partner B goes to ski erg

Workout is completed when partners reach 100 calories

Score = Total Time
Rx1 = 75/55
Rx3 = 135/95

Recovery:
Hamstring Stretch with Band
30” Holds up/out/in
PVC Pass Throughs
X15
Spider Lunge
30” Holds x 2

Monday - 10/26/26

Deadlift:
5-5-5-5-5 | Increasing

“Tabata” - 20" Work, 10" Rest Each Movement:
Double Kettlebell Deadlift (24/16 kg)
1 Minute Rest
Double Unders

Score = Total Reps (2 scores)
Rx1 = 16/12 kg
Rx3 = 32/24 kg

Recovery:
Hamstring Stretch with Band
30” Holds up/out/in
Calf Stretch
1 Minute Each Leg
Lower Back Stretch
30” Hold x 2

Tuesday - 10/27/26

“Jackie”
For Time:
1,000m Row
50 Thrusters (45/33 lbs)
30 Pull-ups

Score = Total Time

Bicep Curl:
5 x 10 | Same Weight
(10 reps each arm)

Recovery:
Foam Roll Legs
4 Minutes Total
Lacrosse Ball Roll Upper Body
2 Minutes Total
Samson Stretch
30” Holds x 2 Each Side

Wednesday - 10/28/26

20 Minute AMRAP:
10/7 Cal Ski
10 Burpee Box Jump Overs (24/20")
10 Dumbbell Snatch (50/35 lbs)

Score = Total Rounds + Reps
Rx1 = Burpee Step-Overs
Rx3 = 60/40 lbs

Recovery:
Walk-outs to Press-up & Child’s Pose
3 x 20” Holds
Lat Stretch against wall (elbow up)
30” Holds x 2
PVC Pass Throughs
X15

Thursday - 10/29/26

EMOM - 10 Minutes:
2 Hang Power Cleans
2 Split Jerk

Score = Weight

3 Rounds - For Time:
200m Farmer Carry (24/16 kg)
600m C2 Bike

Score = Total Time

Recovery:
PVC Head Through the Window
30” Holds x 2
Dead Hang From Rig
20” Holds x 3
Forearm/Wrist Stretch
30” Holds x 2

Friday - 10/30/26

Back Squat:
2-2-2-2-2 | Increasing

4 Rounds - 2 Minutes Max Reps | 1 Minute Rest:
15 Sit-ups
100’ Shuttle Run (20’x5)
Max Wall-Ball (20/14 lbs) (10/9’)

Score = Max Reps Wall-Ball ( 4 scores)
Score = Total Reps

Recovery:
Spider Lunge
30” Holds x 2
Press-up & Child’s Pose
3 x 20” Holds
Couch Stretch
1 Minute Each Leg

Saturday - 10/31/26

7 Rounds - For Time:
20 Lunges
10 Power Snatch (75/55 lbs)
15 Push-ups
2 Rope Climb

Score = Total Time
Rx1 = 1 Rope Climb
Rx3 = 95/65 lbs

Recovery:
Pigeon Pose
30” Holds x 2
Lat Stretch against wall (elbow up)
30” Holds x 2
90 degree Chest/Pec Stretch at Rig
30” Holds x 2

Sunday - 11/1/26

22 Minute AMRAP | Teams of 2
500m Row
22 Med-Ball Box Step-Overs (24/20")(25/20 lbs)
16 Toes to Bar

Split up work 50/50

Score = Total Rounds + Reps

Recovery:
Foam Roll Legs
4 Minutes Total
Child Pose
30” Holds Left/Center/Right
Spider Lunge
30” Holds x 2

Monday - 11/2/26

8 Minute Ascending Ladder:
+ 2 Burpees
+ 2 Assault Bike Cals

Reps increase by 2 each round.

Score = Total Reps

Bear Complex:
1-1-1-1-1 | Increasing

Recovery:
Foam Roll Legs
4 Minutes Total
Lacrosse Ball Roll Upper Body
2 Minutes Total
Samson Stretch
30" Holds x 2 Each Side

Tuesday - 11/3/26

Snatch Complex:
5 Sets:
1 Snatch Balance +
2 Overhead Squats | Increasing

Open WOD 11.1 / 14.1
10 Min AMRAP:
30 Double Unders
15 Power Snatch (75/55lbs)

Score = Total Rounds + Reps

Recovery:
Hamstring Stretch with Band
30" Holds up/out/in
Calf Stretch
1 Minute Each Leg
PVC Pass Throughs
X15

Wednesday - 11/4/26

5 Rounds - 1 Minute Stations Max Reps:
Climbing Planks
Single Dumbbell Step-Ups (24/20")(50/35 lbs)
Alternating Single Leg V-Up
Chest to Bar Pull-ups
Rest

Score = Total Reps
Rx1 = Pull-ups
Rx3 = Bar Muscle Ups

Recovery:
Couch Stretch
30" Holds x 2
Lat Stretch against wall (elbow up)
30" Holds x 2
Child Pose
30" Holds Left/Center/Right

Thursday - 11/5/26

"Jack and Diane"
For Time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-ups
1 Round of Jack
15 Deadlifts (225/155 lbs)
15 Handstand Push-ups
1 Round of Jack
9 Deadlifts (225/155 lbs)
9 Handstand Push-ups
1 Round of Jack

1 Round of Jack =
10 Double Dumbbell Push Press (40/25lbs)
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20")

Score = Total Time

Recovery:
Walk-outs to Press-up & Child’s Pose
3 x 20" Holds
Samson Stretch
30" Holds x 2 Each Side
PVC Head Through the Window
30" Holds x 2

Friday - 11/6/26

Front Squat:
4-4-4-4-4 | Increasing

12 Minute EMOM - Alternating Stations:
200m/175m Ski
400m/350m Bike Erg
200m/175m Row

Score = Rounds Completed

Recovery:
Spider Lunge
30" Holds x 2
Foam Roll Legs
1 Minute Each Leg
Lacrosse Ball Roll Upper Body
2 Minutes Total

Saturday - 11/7/26

30 Minute AMRAP:
100 Lunges
75 Push-Ups
50 Wall Ball (20/14 lbs) (10/9')
25 Single Arm Devil Press (50/35 lbs)
1 Minute L-Sit Hold

Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 70/50 lbs

Recovery:
Lower Back Stretch
30" Hold x 2
Hamstring Stretch at Rig
1 Minute Each Leg
PVC Pass Throughs
X15

Sunday - 11/8/26

For Time | Teams of 2
1 Mile Run
200m Front Rack Barbell Carry (95/65lbs)
2,000m Row
200m Overhead Barbell Carry
200 Sit-Ups

Run together, then Split up rest of the work 50/50

Score = Total Time

Recovery:
Pigeon Pose
30" Holds x 2
Walk-outs to Press-up & Child’s Pose
3 x 20" Holds
Forearm/Wrist Stretch
30" Holds x 2

Monday - 11/9/26

Bench Press:
1-1-1-1-1-1-1 | Increasing

For Time:
500m Ski
100 Mountain Climbers
50 Goblet Squats (16/12 kg)
25 Toes to Bar

Score = Total Time

Recovery:
Samson Stretch
30” Holds x 2 Each Side
PVC Head Through the Window
30” Holds x 2
Lacrosse Ball Roll Upper Body
2 Minutes Total

Tuesday - 11/10/26

5 Rounds - For Time:
15 Box Jump Overs (24/20")
10 Strict Press (75/55 lbs)
100m Run

Score = Total Time

Dumbbell Bent Over Row:
5 x 10 | Same Weight
10 reps each arm

Recovery:
Calf Stretch
1 Minute Each Leg
PVC Pass Throughs
X15
Dead Hang From Rig
20” Holds x 3

Wednesday - 11/11/26

“The Bernie”
24 Minute AMRAP:
6 Split Cleans (135/95 lbs)
24 Sit-ups
20 Push-up
19 Cal Row

Score = Total Rounds + Reps

Recovery:
Walk-outs to Press-up & Child’s Pose
3 x 30” Holds
Forearm/Wrist Stretch
30” Holds x 2
Couch Stretch
1 Minute Each Leg

Thursday - 11/12/26

Back Squat:
5-5-3-3-3-1-1-1 | Increasing

“Tabata” - 8 Rounds of 20" Work, 10" Rest Each Movement:
C2 Bike (Cals)
1 Minute Rest
Kettlebell Swings (32/24 kg) (Eye Level)

Score = Total Reps
Rx1 = 24/16 kg
Rx3 = 36/28 kg

Recovery:
Spider Lunge
30” Holds x 2
Hamstring Stretch with Band
30” Holds up/out/in
Lower Back Stretch
30” Hold x 2

Friday - 11/13/26

6 Rounds - Each Round For Time:
  10 DB Hang Snatch (50/35 lbs)
  40’ Walking Lunge

Each Round has a 2 Minute Cap

Score = Total Time (6 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs

Weighted Strict Pull-up:
  10 x 3 | Same Weight

Score = Weight

Recovery:
Lat Stretch against wall (elbow up)
  30” Holds x 2
Child Pose
  30” Holds Left/Center/Right
Pigeon Pose
  30” Holds x 2