Snatch
Set 1 -
1 Reps
Set 2 -
1 Reps
Set 3 -
1 Reps
Set 4 -
1 Reps
Set 5 -
1 Reps
5 sets
1 Snatch (@70-75%)
-rest 1:00-2:00 between sets-
Squirrel’s Gone
AFFILIATE COMPETE (RX+)
No change to workout
FREEDOM (RX):
21-15-9
Power Snatch (115/85)
Burpee Over Bar
(Scored by Time)
INDEPENDENCE:
21-15-9
Power Snatch (95/65)
Burpee Over Bar
(Scored by Time)
LIBERTY:
21-15-9
Dumbbell Power Snatch (light)
Up Downs
(Scored by Time)
Target Time: 3:30-5:00
Time Cap: 9:00
Hap-Hap-Happiest Christmas
AFFILIATE COMPETE (RX+)
7 Rounds
200m Run
20 GHDs
50ft Walking Lunge
FREEDOM (RX):
7 Rounds
200m Run
15 GHDs (or V-Ups)
50ft Walking Lunge
(Scored by Time)
INDEPENDENCE:
7 Rounds
200m Run
10 GHDs (or V-Ups)
50ft Walking Lunge
(Scored by Time)
LIBERTY:
7 Rounds
100m Run
10 Sit Ups
25ft Walking Lunge
(Scored by Time)
Target Time: 15:00-17:00
Time Cap: 22:00
Cousin Eddie’s RV
AFFILIATE COMPETE (RX+)
2-2-2-3 AMRAP
75 Double Unders
Max Squat Cleans in the time remaining (155/105)
-rest 1:00 between AMRAP's-
Go until you get 40 squat cleans or hit the cap
FREEDOM (RX)
2-2-2-3 min AMRAP
75 Double Unders
Max Squat Cleans in the time remaining (135/95)
-rest 1:00 between AMRAPs-
Go until you get 40 squat cleans or hit the cap
(Score is total time, including rest)
INDEPENDENCE:
2-2-2-3 min AMRAP
60 Double Unders
Max Squat Cleans in the time remaining (115/85)
-rest 1:00 between AMRAPs-
Go until you get 40 squat cleans or hit the cap
(Score is total time, including rest)
LIBERTY:
2-2-2-3 min AMRAP
50 Single Unders
Max Dumbbell Power Cleans in the time remaining (light)
-rest 1:00 between AMRAPs-
Go until you get 50 power cleans or hit the cap
(Score is total time, including rest)
Target Time: 8:30-10:00
Time Cap: 12:00
Mini-Pump: Arms
5 sets
12 Dumbbell Alternating Skull Crushers (each side) @ RPE 7/10
-rest 30 secs-
12 Dumbbell Alternating Curls (each side) @ RPE 7/10
-rest 1 minute between sets-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Double DB Skull Crushers (alternate arms)
Dumbbell Bicep Curls (alternate arms)
25,000 Twinkle Lights
AFFILIATE COMPETE (RX+)
3 Rounds
15/12 Calorie Row
12 Toes to Bar
9 Box Jump Overs (30/24)
-rest until 8:00-
For Time:
45/36 Calorie Row
36 Toes to Bar
27 Box Jump Overs (30/24)
FREEDOM (RX):
3 rounds
12/10 Calorie Row
10 Toes to Bar
8 Box Jump Overs (30/24)
-rest until 8:00-
For Time:
36/30 Calorie Row
30 Toes to Bar
24 Box Jump Overs (30/24)
(Scored by Time, each set)
INDEPENDENCE:
3 rounds
10/8 Calorie Row
8 Toes to Bar
8 Box Jump Overs (24/20)
-rest until 8:00-
For Time:
30/24 Calorie Row
34 Toes to Bar
24 Box Jump Overs (24/20)
(Scored by Time, each set)
LIBERTY:
3 rounds
8/6 Calorie Row
8 Hanging Knee Raises
8 Box Step Ups (20/16)
-rest until 8:00-
For Time:
24/20 Calorie Row
24 Hanging Knee Raises
24 Box Step Ups (20/16)
(Scored by Time, each set)
Target Times:
3 Rounds: 4:00-5:00
Final Piece: 4:30-5:30
Time Caps:
3 Rounds: 7:00
Final Piece: 8:00
Gymnastics: Handstand/Grip (Week 8)
4 minute AMRAP + 1 minute rest + 3 minute AMRAP - start where you left off
Level 1:
8 Hanging Knee Raises
100-foot farmers carry [35/25]
8 Plank Shoulder Taps [right/left = 2 reps]
Level 2:
8 Alternating Leg Toes to Bar
100-foot farmers carry [50/35]
1 wall walk INTO 6 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
Level 3:
10 Alternating Leg Toes to Bar
100-foot farmers carry [70/50]
1 wall walk INTO 10 Wall Facing Handstand Shoulder Taps [right/left = 2 reps
Bench Press
Set 1 -
8 Reps
Set 2 -
8 Reps
Set 3 -
8 Reps
Set 4 -
8 Reps
4 sets
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-
Clark Griswold
AFFILIATE COMPETE (RX+)
3 sets
15 Strict Handstand Push Ups
30/24 Calorie Bike
15 Strict Handstand Push Ups
-rest 3:00 between sets-
FREEDOM (RX):
3 sets
10 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Kipping Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)
INDEPENDENCE:
3 sets
6 Strict Handstand Push Ups
24/20 Calorie Air Bike
12 Kipping Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)
LIBERTY:
3 sets
15 Dumbbell Strict Press (light)
15/12 Calorie Air Bike
10 Dumbbell Push Press (light)
-rest 3:00 between sets-
(Scored by time each set)
Target Time per set: 3:00-4:00
Time Cap per set: 5:00
Open Gym
8-10am with Coach Matt!
Box of Rain…and Pain
AMRAP 30 - With a Partner
YGIG (Split reps as desired)
30/24 Calorie Row
24 Box Jumps (24/20)
40 KBS (53/35)
24 DB Thrusters (35/25)
Clean and Jerk
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Set 5 -
2 Reps
5 sets
1 Clean + 1 Jerk (@75-80%)
-rest 1:00-2:00 between sets-
Hayden Butte
AFFILIATE COMPETE (RX+)
1-2-3-4-5-5-4-3-2-1
Power Cleans (205/145)
30 Double Unders after each set
FREEDOM (RX)
1-2-3-4-5-5-4-3-2-1
Power Cleans (185/125)
Perform 30 Double Unders after each set
(Score is time)
INDEPENDENCE:
1-2-3-4-5-5-4-3-2-1
Power Cleans (155/105)
-30 Double Unders after each set
(Score is time)
LIBERTY:
1-2-3-4-5-5-4-3-2-1
Dumbbell Power Cleans (light)
-30 Single Unders after each set
(Score is time)
Target Time: 7:00–9:00
Time Cap: 16:00
Sparky
AFFILIATE COMPETE (RX+)
30x50ft Shuttle Run
120/90 Calorie Row
30x50ft Shuttle Run
FREEDOM (RX)
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)
INDEPENDENCE:
20x50ft Shuttle Run
80/64 Calorie Row
20x50ft Shuttle Run
(Score is time)
LIBERTY:
15x50ft Shuttle Run
60/48 Calorie Row
15x50ft Shuttle Run
(Score is time)
Target Time: 13:00–15:00
Time Cap: 24:00
Accessory
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ 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
Landmine Press
Landmine Twist
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
Papago Park
AFFILIATE COMPETE (RX+)
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (135/95)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (115/80)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (95/65)
Freedom (RX'd)
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (115/85)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (75/55)
(Score is total time, including rest)
INDEPENDENCE:
2 Rounds
15 Box Jumps (20/16)
9 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (20/16)
12 Overhead Squats (75/55)
-rest 1:1-
2 Rounds
15 Box Jumps (20/16)
15 Overhead Squats (55/45)
(Score is total time, including rest)
LIBERTY:
3 sets
2 Rounds
10 Box Step Ups (20/16)
5 Dumbbell Front Squats (light)
(Score is time)
Target Time: 2:00–2:30 per couplet
Time Cap: 4:00 per couplet
Accessory
3 sets
20 Russian Kettlebell Swings @ RPE 7/10
-rest 30 seconds-
20 Dumbbell Glute Bridges
* 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 1 minute between sets.
Mill Avenue
AFFILIATE COMPETE (RX+)
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 GHD's
FREEDOM (RX)
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)
INDEPENDENCE
15:00 AMRAP
2 Wall Walks
12 Dumbbell Bench Press (35s/25s)
12 Abmat Sit Ups
(Score is rounds + reps)
LIBERTY
15:00 AMRAP
3 Inchworms
10 Dumbbell Bench Press (light)
10 Abmat Sit Ups
(Score is rounds + reps)
Target number of Rounds: 6+ rounds
Minimum number of Rounds: 4–6 rounds
Gymnastics - Handstand/Grip (Week 7)
8-minute EMOM
Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows
Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)
Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)
Front Squat
Set 1 -
8 Reps
Set 2 -
8 Reps
Set 3 -
8 Reps
Set 4 -
8 Reps
4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-
Sun Devils
AFFILIATE COMPETE (RX+)
2 sets:
30/24 Calorie Air Bike
30 Hang Power Clean (95/65)
30/24 Calorie Air Bike
30 Chest to Bar
-Rest until 10:00, repeat-
FREEDOM (RX)
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans (95/65)
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
INDEPENDENCE
2 sets:
20/16 Calorie Air Bike
25 Hang Power Cleans (75/55)
20/16 Calorie Air Bike
25 Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
LIBERTY
2 sets:
15/12 Calorie Air Bike
15 Dumbbell Hang Power Cleans (light)
15/12 Calorie Air Bike
15 Jumping Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
Target Time: 5:30–7:00 per set
Time Cap: 9:30 per set
Open Gym
8-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike!
Spicy
Compete (RX+) / Freedom (RX)
Part 1 - Buy-In (Shared, split as desired)
400 Double Unders
1 Partner jumps while the other rests
Part 2 - 12 Rounds (6 per Partner)
1 Partner completes a full round while the other rests
1 Round;
8 Single DB Devil's Press(50/35)
10 DB Goblet Squats (50/35)
12 V-Ups
Part 3 - Synchro Finisher
3 Rounds:
12 Synchro Burpees
20 Synchro Air Squats
16 Alternating DB Snatches (50/35)
Independence
Part 1 - Buy-In (Shared, split as desired)
400 mixed Single Unders and Double Unders
1 Partner jumps while the other rests. Mix single and double unders as desired
Part 2 - 12 Rounds (6 per partner)
1 Partner completes a full round while the others rests
1 Round;
8 Single DB Devil's Press (35/25)
10 DB Goblet Squats(35/25)
12 V-Ups
Part 3 - Synchro Finisher
3 Rounds:
12 Synchro Burpees
20 Synchro Air Squats
16 Alternating DB Snatches (35/25)
Liberty
Part 1 - Buy-In (Shared, split as desired)
400 Single Unders
1 Partner jumps while the other rests
Part 2 - 12 Rounds (6 per partner)
1 Partner completes a full round while the other rests
1 Round;
8 Burpees or Up Downs
10 DB Goblet Squats (choose weight)
12 Sit-Ups
Part 3 - Synchro Finisher
3 Rounds:
12 Synchro Up Downs
20 Synchro Air Squats
16 Alternating DB Snatches (choose weight)
Gymnastics - Handstand/Grip (Week 6)
7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…
Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)
Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)
Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)
Yukon Cornelius
Affiliate Compete (RX+)
3 Rounds
7 Deadlifts (315/225)
15 Strict Handstand Push Ups
21 Toes to Bar
Freedom (RX'd)
3 Rounds
7 Deadlifts (275/185)
14 Handstand Push Ups
21 Toes to Bar
Independence
3 Rounds
7 Deadlifts (225/155)
11 Handstand Push Ups
15 Toes to Bar
Liberty
3 Rounds
10 Dumbbell Deadlifts (light)
10 Dumbbell Push Press (light)
10 Hanging Knee Raises
Target time: 6:00-8:00
Time cap: 12:00
Bumble
Affiliate Compete (RX+)
Every 2:00 (6 sets)
20 Air Squats
60 Double Unders
20 Air Squats
Freedom (RX'd)
Every 2:00 (6 sets)
15 Air Squats
50 Double Unders
15 Air Squats
Independence
Every 2:00 (6 sets)
12 Air Squats
36 Double Unders
12 Air Squats
Liberty
Every 2:00 (6 sets)
8 Air Squats
30 Single Unders
8 Air Squats
Target time each set: 1:10-1:25
Time cap each set: 1:30
Accessory
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score the bench press.
Snatch
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Set 5 -
2 Reps
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-
The Winter Warlock
Affiliate Compete (RX+)
3:00 AMRAP
15/12 Calorie Air Bike
12 Dumbbell Snatch (70/50)
Max Burpee over Dumbbell
-rest 1:00 between sets-
-Continue until 75 Burpee over Dumbbell are complete
Freedom (RX'd)
3:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches (50/35)
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete
Time cap: 31 minutes (8 rounds). If capped, add one second to your time for each rep remaining.
Independence
3:00 AMRAP
12/10 Calorie Air Bike
12 Dumbbell Snatch (35/25)
Max Burpee over Dumbbell
-rest 1:00 between sets-
-Continue until 60 Burpee over Dumbbell are complete
Liberty
3:00 AMRAP
10/8 Calorie Air Bike
8 Dumbbell Snatch (light)
Max Up Downs
-rest 1:00 between sets-
-Continue until 50 Up Downs are complete
Target number of reps each set: 11+ Burpees
Minimum number of reps before scaling: 8 Burpees
Hermey the Elf
Affiliate Compete (RX+)
25 Box Step Ups (24/20)
50 GHDs
25 Box Jumps (30/24)
50 V-Ups
25 Box Jump Overs (30/24)
50 Sit Ups
25 Box Step Ups (24/20)
Freedom (RX'd)
25 Box Step Ups (24/20)
50 GHDs (Or Stick Sit Ups)
25 Box Jumps (24/20)
50 V-Ups
25 Box Jump Overs (24/20)
50 Sit Ups
25 Box Step Ups (24/20)
Independence
25 Box Step Ups (20/16)
40 GHDs (Or Stick Sit Ups)
25 Box Jumps (20/16)
40 V-Ups
25 Box Jump Overs (20/16)
40 Sit Ups
25 Box Step Ups (20/16)
Liberty
15 Box Step Ups (20/16)
30 Sit Ups
15 Box Jumps (low)
30 Alternating V-Ups
15 Box Jumps (low)
30 Sit Ups
25 Box Step Ups (20/16)
Target time: 13:00-15:00
Time cap: 20:00
Shoulder Press
Set 1 -
6 Reps
Set 2 -
6 Reps
Set 3 -
6 Reps
Set 4 -
6 Reps
Set 5 -
6 Reps
5 sets
6 Shoulder Press
-build across sets by feel-
Jack Frost
Affiliate Compete (RX+)
4 Sets
15/12 Calorie Row
15 Thrusters (95/65)
15 Chest to Bar Pull Ups
-rest 2:00 between sets-
Freedom (RX'd)
4 Sets
15/12 Calorie Row
15 Thrusters (75/55)
15 Chest to Bar Pull Ups
-rest 2:00 between sets-
Independence
4 Sets
12/10 Calorie Row
12 Thrusters (75/55)
12 Chest to Bar Pull Ups
-rest 2:00 between sets-
Liberty
4 Sets
10/8 Calorie Row
10 Dumbbell Thrusters (light)
10 Jumping Pull Ups
-rest 2:00 between sets-
Target time each set: sub 2:00
Time cap each set: 2:30
Overall Time Cap: 16:00
Open Gym
8-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike!