Bench Press

Max Rep Bench Press + Burn Out Set

Week 6:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Event 3

Affiliate Compete (RX+)

For Time:

27-21-15-9 Dumbbell Thrusters (50s/35s)

4-3-2-1 Legless Rope Climbs

Freedom (RX'd)
For Time:
27-21-15-9 Dumbbell Thrusters (35s/25s)
4-3-2-1 Rope Climbs (Or 27-21-15-9 Pull Ups)

Independence
For time:
27-21-15-9 Dumbbell Thrusters (25s/15s)
3-2-1-1 Rope Climbs (Or 21-15-9-3 Pull Ups)

Liberty
For time:
21-15-9-3
Dumbbell Thrusters (light)
Ring Rows

• Target time: 9:00-11:00

• Time cap: 15:00

Squat Snatch

Every 1:30 (6 sets)
1 Squat Snatch @80% of Snatch 1RM
-into-
3x5 Snatch Grip Push Press @70-80% of Snatch 1RM

Snatch Grip Push Press

3x5 Snatch Grip Push Press (70-80% of Snatch 1RM)

Heavy Isabel

Affiliate Compete (RX+)

For Time:

“Heavy Isabel”

30 Snatches (185/125)

Freedom (RX'd)
For Time:
30 Snatches (155/105)
* Reps can be Power or Squat Snatch

Independence
For Time:
Isabel
30 Snatches (135/95)

Liberty
For Time:
60 Alternating Dumbbell Snatches (light)

• Target time: 4:00-6:00

• Time cap: 10:00

Midline March

Affiliate Compete (RX+)

3 Rounds:

40 GHD Sit Ups

80ft Single Arm Overhead Walking Lunge (70/50)

80ft Handstand Walk

Freedom (RX'd)
3 Rounds:
30 GHDs (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (50/35)
50ft Handstand Walk (Or 5 Wall Walks)

Independence
3 Rounds:
25 GHDs + 6in Riser (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (35/25)
25ft Handstand Walk (Or 3 Wall Walks)

Liberty
3 Rounds:
30 Sit Ups
100ft Single Dumbbell Walking Lunge (light)
50ft Bear Crawl

• Target time: 13:00-15:00

• Time cap: 18:00

Mayhem Mini-Pump: Glutes

3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Weighted Hip Thrusts
Standing Barbell Calf Raise

Event 5

Affiliate Compete (RX+)

30/24 Calorie Air Bike

30 Bar Muscle Ups

30/24 Calorie Air Bike

Freedom (RX'd)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike

Independence
25/20 Calorie Air Bike
15 Bar Muscle Ups (OR 30 Chest to Bar Pull Ups)
25/20 Calorie Air Bike

Liberty
20/15 Calorie Air Bike
30 Jumping Pull Ups
20/15 Calorie Air Bike

• Target time: 5:00-7:00

• Time cap: 10:00

Gymnastics: Ring Dips

Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
Max Unbroken Strict Ring Dips
12/10 Calories Row

Back Squat

Week 6: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Event 1

Affiliate Compete (RX+)

3 Rounds

600m Run

20 Burpee Box Get Overs (48)

40 Sandbag Squats (75/50)

Freedom (RX'd)
3 rounds
400m Run
20 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (50/35)

Independence
3 rounds
400m Run
15 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (35/25)

Liberty
3 rounds
300m Run
15 Up Downs + Box Step Ups (20/16)
30 Single Dumbbell Squats (light)

• Target time: 15:00-17:00

• Time cap: 20:00

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!

I’ll Be There For You

Affiliate Compete (RX+)

With a Partner

Split reps as desired

Buy-In: 4000m Row

-then-

20 Rounds

5 Clean and Jerks (135/95)

10 Box Jumps (24/20)

-then-

Buy-Out: 300 Air Squats

Freedom (RX'd)

With a Partner

Split reps as desired

Buy-In: 4000m Row

-then-

20 Rounds

5 Clean and Jerks (95/65)

10 Box Step-Ups (20/16)

-then-

Buy-Out: 300 Air Squats

Independence

With a Partner

Split reps as desired

Buy-In: 4000m Row

-then-

20 Rounds

5 Clean and Jerks (75/55)

10 Box Step-Ups (20/16)

-then-

Buy-Out: 300 Air Squats

Liberty

With a Partner

Split reps as desired

Buy-In: 4000m Row

-then-

20 Rounds

5 Clean and Jerks (light)

10 Box Step-Ups (20/16)

-then-

Buy-Out: 300 Air Squats

Target Time: 35-40mins

Time Cap: 50mins

Dignan

Affiliate Compete (RX+)

10:00 AMRAP

10 Hang Power Snatch (75/55)

10 Burpee Over Bar

10 GHDs

10 Wall Ball (20/14)

Freedom (RX'd)
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)

Independence
10:00 AMRAP
10 Hang Power Snatch (65/45)
8 Burpee over Bar
10 V-Ups
10 Wall Ball (14/10)

Liberty
10:00 AMRAP
10 Dumbbell Hang Snatch (light)
5 Up Downs
10 Sit Ups
10 Wall Ball Thrusters (light)

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds

Mayhem Mini-Pump: Legs and Core

3-4 rounds:

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Barbell Romanian Deadlift
DB Box Step Ups
Kettlebell Side Bend

Bench Press

Max Rep Bench Press + Burn Out Set

Week 5:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Royal Tenenbaum

Affiliate Compete (RX+)

3 sets:

2-1-1

Legless Rope Climbs (12-9-6 Strict Pull Ups)

8 Strict Handstand Push Ups

50 Double Unders

-rest 2:00 between sets-

Freedom (RX'd)

3 sets:
3-2-1
Rope Climbs (or 9-6-3 Strict Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-

Independence
3 sets:
2-1-1
Rope Climbs (or 6-3-3 Strict Pull Ups)
6 Handstand Push Ups
35 Double Unders
-rest 2:00 between sets-

Liberty
3 sets:
3 Rounds
10 Ring Rows
10 Dumbbell Push Press (light)
30 Single Unders
-rest 2:00 between sets-

• Target time each set: 3:15-3:45

• Time cap each set: 4:00 (overall cap 16:00)

Squat Clean + Push Jerk

Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+

Deputy Kovacs

Affiliate Compete (RX+)

For Time:

250/200m Row

150ft Single Dumbbell Walking Lunge (70/50)

250/200m Row

125ft Single Dumbbell Walking Lunge (70/50)

250/200m Row

100ft Single Dumbbell Walking Lunge (70/50)

250/200m

75ft Single Dumbbell Walking Lunge (70/50)

250/200m Row

50ft Single Dumbbell Walking Lunge (70/50)

Freedom (RX'd)
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking Lunge (50/35)

* DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.

Independence
For Time:
200/175m Row
150ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
125ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
100ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
75ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
50ft Single Dumbbell Walking Lunge (35/25)

Liberty
5 Rounds
150/125m Row
50ft Walking Lunge

• Target time: 10:00-12:00 minutes

• Time cap: 15:00

Kobayashi

Freedom (RX)

With a Partner (YGIG)

16 Rounds

12/10 Calorie Air Bike

10 Single Arm Dumbbell Push Press (50/35)(5 each side)

Independence

With a Partner (YGIG)

16 Rounds

10/8 Calorie Air Bike

10 Single Arm Dumbbell Push Press (35/25)(5 each side)

Liberty

With a Partner (YGIG)

16 Rounds

8/6 Calorie Air Bike

10 Single Arm Dumbbell Push Press (light)(5 each side)

- Target Time: 18-20mins

- Time Cap: 24 mins

Accessory

3-4 sets:

12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Standing Landmine Twists
Landmine Press
Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row

Back Squat

Week 5: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Half Murph

Affiliate Compete (RX+)

(With a 20/14 weighted vest)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

Freedom (RX'd)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Independence
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run

Liberty
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run

• Target time: 20-25 minutes

• Time cap: 32 minutes

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!

With a Partner

Buy-In: 400m Run

-then-

30 Rounds

20 Double Unders (OR 40 Single Unders)

15 Single Kettlebell Deadlifts

10 Kettlebell Swings

6 Kettlebell Reapers

12 Sit-Ups

-then-

Buy-Out: 400m Run

Bench Press

Max Rep Bench Press + Burn Out Set

Week 4:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Fleetwood Mac

Affiliate Compete (RX+)

10-9-8-7-6-5-4-3-2-1

Devils Press (50s/35s)

100m Run after each set

Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Devils Press (35s/25s)
100m Run after each set

Independence
10-9-8-7-6-5-4-3-2-1
Devils Press (25s/15s)
100m Run after each set

Liberty
10-9-8-7-6-5-4-3-2-1
Up Down + Dumbbell Clean and Jerk (light)
50m Run after each set

• Target time: 12:00-14:00

• Time cap: 18:00

"Carry": Carry a loaded barbell (90/70#) 600m without putting it down.
This workout symbolizes Jesus carrying the cross. It is part of the Golgotha 24 Hour fitness challenge.

If you’re in for the challenge, jump on over to links.fca.org/FCAGolgotha and get ready to journey with Jesus to the Cross.

This event is brought to you by FCA – Fellowship of Christian Athletes, in partnership with Mayhem Athlete, and involves 24 hours of fitness, including 23 workouts with 1 mission. Whether you’re hitting 1 workout or all 23 — you’re invited to experience this powerful, Christ-centered challenge. All workouts are scalable and modifiable.

Hang Snatch

Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
3x3 Snatch High Pull @80-90% of Snatch 1RM

Snatch Pull

3×3 Snatch High Pull @80-90%

REO Speedwagon
Affiliate Compete (RX+)

3 Rounds

15 Box Step Ups (24/20)

15 Pull Ups

-into-

3 Rounds

10 Box Jumps (24/20)

10 Chest to Bar Pull Ups

-into-

3 Rounds

5 Box Jumps (30/24)

5 Bar Muscle Ups

Freedom (RX'd)
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups

Independence
3 Rounds
12 Box Step ups (24/20)
12 Ring Rows
-into-
3 Rounds
8 Box Jumps (24/20)
8 Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
6 Chest to Bar Pull Ups

Liberty
3 Rounds
10 Box Step ups (24/20)
10 Ring Row
-into-
3 Rounds
8 Box Jumps (20/16)
8 Jumping Pull Ups
-into-
3 Rounds
4 Box Jumps (24/20)
4 Jumping Chest to Bar Pull Ups

• Target time: 12:00-14:00

• Time cap: 18:00

Aerosmith

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
15/12 Calorie Air Bike
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike

Independence
12/10 Calorie Air Bike
20 GHDs (Or V-Ups)
24/20 Calorie Air Bike
20 GHDs (Or V-Ups)
36/30 Calorie Air Bike
20 GHDs (Or V-Ups)
48/40 Calorie Air Bike

Liberty
10/8 Calorie Air Bike
25 Sit Ups
20/16 Calorie Air Bike
25 Sit Ups
30/24 Calorie Air Bike
25 Sit Ups
40/32 Calorie Air Bike

• Target time: 14:00-16:00

• Time cap: 20:00

Ring Dips

Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8... Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)

Back Squat

Week 4: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Rolling Stones

Affiliate Compete (RX+)

5 Rounds

12 Right Arm Dumbbell Cleans (70/50)

12 Left Arm Dumbbell Cleans (70/50)

24 Wall Balls (20/14)

Freedom (RX'd)
5 rounds
10 Right Arm Dumbbell Cleans (50/35)
10 Left Arm Dumbbell Cleans (50/35)
20 Wall Balls (20/14)

Independence
5 rounds
10 Right Arm Dumbbell Cleans (35/25)
10 Left Arm Dumbbell Cleans (35/25)
20 Wall Balls (14/10)

Liberty
5 rounds
10 Right Arm Dumbbell Cleans (light)
10 Left Arm Dumbbell Cleans (light)
10 Wall Ball Thrusters (light)

• Target time: 9:00-10:00

• Time cap: 14:00

Repeat Workout 52

Affiliate Compete (RX+)

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Strict Ring Dips

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2x50/35)

Freedom (RX'd)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2x50/35)

Independence
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2x35/25)

Liberty
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps Dumbbell Push Press
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps elevated Bar Push Ups
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (light)

• Target number of reps each set:
  Set 1: 20+ Reps
  Set 2: 30+ Reps
  Set 3: 30+ Reps

• Minimum number of reps before scaling:
  Set 1: 15 Reps
  Set 2: 20 Reps
  Set 3: 20 Reps

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!