Community Cup Workout 1

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

Mission: Community

Affiliate Compete (RX+)

25-20-15-10

Bench Press (155/95)

400m Run after each set

Freedom (RX'd)
25-20-15-10
Bench Press (135/85)
400m run after each set

Independence
25-20-15-10
Bench Press (115/75)
400m Run after each set

Liberty
15-12-9-6
Dumbbell Bench Press (light)
300m Run after each set

• Target Time: 13:00-15:00

• Time Cap: 18:00

Mayhem Mini-Pump: Upper Body Posterior

3 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Double DB Prone Row
Inverted Skull Crusher

Community Cup Workout 2

Servant Strength

Affiliate Compete (RX+)

Every 4:00 (8 sets)

12/10 Calorie Air Bike

12 Burpees

12/10 Calorie Air Bike

Freedom (RX'd)
Every 4:00 (8 sets)
12/10 Calorie Air Bike
10 Burpees
12/10 Calorie Air Bike

Independence
Every 4:00 (8 sets)
10/8 Calorie Air Bike
8 Burpees
10/8 Calorie Air Bike

Liberty
Every 4:00 (8 sets)
8/7 Calorie Air Bike
8 Up Downs
8/7 Calorie Air Bike

• Target time each set: 1:45-2:15

• Time cap each set: 2:30

Community Cup Workout 3

In 20 minutes, establish:

1-rep-max front squat

1-rep-max hang power clean

Optional Finisher

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (20/14)

* Rotate every time the other partner completes the wall balls. Score is total calories on the rower.

Independence
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (14/10)

Liberty
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 15 Wall Ball Thrusters (light)

• Target number of Calories: 80/65+ Calories

• Minimum number of Calories before scaling: 70/55 Calories

Open Gym

8-10am with Coach Matt

2-4pm with Coach Mike

Yoga

10:30-11:30 with Liv!

Dirty Thirty

AMRAP 30 - Teams of 3

(Split reps as needed)

Freedom (RX)

30 Single Arm Hang Snatches (50/35)

30 Dumbbell Box Step-Ups (24/20)

30 Single Arm S2O

30 Burpee Box Jumps

30 Dumbbell Goblet Squats

30 V-Ups

*Each partner must row 1000m at some point in the WOD

Independence

30 Single Arm Hang Snatches (35/25)

30 Dumbbell Box Step-Ups (20/16)

30 Single Arm S2O

30 Burpee Box Jumps

30 Dumbbell Goblet Squats

30 V-Ups

*Each partner must row 1000m at some point in the WOD

Liberty

15 Single Arm Hang Snatches (Choose Weight)

15 Dumbbell Box Step-Ups (Choose Height)

15 Single Arm S2O

15 Up Downs

15 Air Squats

15 Sit-Ups

*Each partner must row 500m at some point in the WOD

Bench Press

Heavy Single Bench Press

Ira Hayes

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10 Squat Clean Thrusters (135/95)
30 Handstand Push Ups
20 Thrusters (135/95)
20 Strict Handstand Push Ups
30 Front Squats (135/95)
10 Wall Walks

Independence
10 Squat Clean Thruster (115/85)
30 Handstand Push Ups
20 Thrusters (115/85)
20 Handstand Push Ups or 10 Strict HSPU
30 Front Squats (115/85)
10 Wall Walks

Liberty
10 Dumbbell Squat Clean Thruster (light)
30 Push Ups
20 Thrusters (light)
20 Dumbbell Push Press (light)
30 Front Squats (light)
10 Inchworms

• Target time: 12:00-14:00

• Time cap: 16:00

Highwaymen

Freedom (RX'd)
Every 2:00 (10 sets)(Alternating Rounds)
200m Run

20 Wall Balls (20/14)

*Run, Wall Balls, Run, Wall Balls…

Independence
Every 2:00 (10 sets)(Alternating Rounds)
200m Run

20 Wall Balls (14/10)

*Run, Wall Balls, Run, Wall Balls…

Liberty
Every 2:00 (10 sets)(Alternating Rounds)
200m Run

20 Wall Ball Thrusters (light)

*Run, Wall Balls, Run, Wall Balls…

- Target time each set: 40-50 seconds

- Time cap each set: 1:00

Gymnastics Test: Pull-Ups

Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM

American IV

Affiliate Compete (RX+)

30:00 AMRAP

1000m Row

30 GHDs

30 Burpees over Rower

Freedom (RX'd)
30:00 AMRAP
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower

Independence
30:00 AMRAP
850m Row
20 GHDs (Or V-Ups)
15 Burpee over Rower

Liberty
30:00 AMRAP
500m Row
20 Sit Ups
10 Up Downs

• Target number of Rounds: 3.5+ Rounds

• Minimum number of Rounds before scaling: 3 Rounds

Sandbag Hold

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Back Squat

1x1

June Carter

Affiliate Compete (RX+)

15:00 AMRAP

2 Ring Muscle Ups

2 Back Squats (225/155)

30ft Handstand Walk (15 feet out and back)

-Add 2 reps to the muscle-ups and squats every round

Freedom (RX'd)
15:00 AMRAP
2 Muscle Ups (Or 2x Chest to Bar)
2 Back Squats (185/125)
2 Wall Walks
*Add 2 reps to the muscle-ups and squats every round

Independence
15:00 AMRAP
2 Kipping Chest to Bar
2 Back Squats (155/105)
2 Wall Walks
-Add 2 reps to the kipping chest to bar and squats every round

Liberty
15:00 AMRAP
2 Jumping Pull Ups
2 Dumbbell Front Squats (light)
30ft Bear Crawl (15 feet out and back)
-Add 2 reps to the jumping pull ups and squats every round

• Target number of reps: 80+ Reps (round 6+)

• Minimum number of reps before scaling: 70 Reps (5 rounds)

Cash

Affiliate Compete (RX+)

5 sets

2:00 AMRAP

100m Run

10 Clean and Jerks (115/85)

Max Box Jumps Over (30/24)

-Rest 1:00 Between sets-

Freedom (RX'd)
5 sets
2:00 AMRAP
100m Run
10 Clean and Jerks (95/65)
Max Box Jump Overs (30/24)
-Rest 1:00 Between sets-

Independence
5 sets
2:00 AMRAP
100m Run
10 Clean and Jerks (75/55)
Max Box Jump Overs (24/20)
-Rest 1:00 Between sets-

Liberty
5 sets
2:00 AMRAP
100m Run
8 Dumbbell Clean and Jerks (light)
Max Box Step Ups (24/20)
-Rest 1:00 Between sets-

• Target number of reps each set: 10+ Reps

• Minimum number of reps before scaling: 7 Reps

Turkish Get Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!

Metcon

6 Rounds (30 Minutes)

1 Minute Per Station: Switch Every :30

Reverse Lunges

Alternating Hang DB Snatch 35/25

Pull-ups

Alternating Single Arm Devil’s Press - 35/25

Sit-ups

Bench Press

Max Rep Bench Press + Burn Out Set

Week 10:

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

Benning

Affiliate Compete (RX+)

3 Rounds:

15 Deadlifts (225/155)

12 Strict Handstand Push Ups

15 Chest to Bar

-@ 7:00-

3 Rounds

12 Deadlifts (275/175)

9 Strict Handstand Push Ups

9 Bar Muscle Ups

Freedom (RX'd)
3 rounds:
15 Deadlifts (185/125)
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (225/155)
9 Handstand Push Ups
6 Bar Muscle Ups

Independence
3 rounds:
15 Deadlifts (155/105)
10 Handstand Push Ups
12 Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (185/125)
8 Handstand Push Ups
4 Bar Muscle Ups (OR 8 Chest to Bar)

Liberty
2 sets
3 rounds:
15 Dumbbell Deadlifts (light)
12 Dumbbell Push Press (light)
9 Ring Rows
-@ 6:00 repeat-

• Target time each set: 4:00-4:30

• Time cap each set: 6:00 (overall cap 13:00)

Back Squat

Week 10: 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

Pendleton

Affiliate Compete (RX+)

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

50ft Shuttle Runs

10 Med Ball GHDs (20/14) after each set

Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 GHDs after each set (Or 12 V-Ups)

Independence
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
8 GHDs + 6in Riser after each set (Or 10 V-Ups)

Liberty
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 Sit Ups after each set

• Target time: 11:00-13:00

• Time cap: 16:00

Squat Snatch

Every 1:30 (6 sets)
1 Squat Snatch @85%+

Snatch Deadlift + Snatch Pull

3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)

Bethesda

Affiliate Compete (RX+)

Every 4:00 (4 sets)

75 Double Unders

10 Burpee Box Jump Overs (30/24)

6 Power Snatch (155/105)

Freedom (RX'd)
Every 4:00 (4 sets)
60 Double Unders
10 Burpee Box Get Overs (30/24)
6 Power Snatch (135/95)

Independence
Every 4:00 (4 sets)
50 Double Unders
10 Burpee Box Get Overs (24/20)
6 Power Snatch (115/85)

Liberty
Every 4:00 (4 sets)
60 Single Unders
10 Burpee Box Get Overs (20/16)
10 Alternating DB Snatch (light)

• Target time each set: 2:10-2:30

• Time cap each set: 3:00

Repeat Workout 53

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
12:00 AMRAP
10-15-20-25….
Calorie Air Bike
25-50-75-100-125ft...
Sandbag Carry (100/75)(OR Kettlebell Front Rack Carry (2x53/35))
Women Calories: 8-12-16-20…

-Rest 3:00-

12:00 AMRAP
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft...
Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
- Repeat from May 28, 2024 -

Independence
AMRAP 12:00
5-10-15-20….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (75/50) (OR Kettlebell Front Rack Carry (2x35/26))
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))
Womens Calories: 4-8-12-16-20…

Liberty
AMRAP 12:00
4-8-12-16….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2x26/15))
-Rest 3:00-
AMRAP 12:00
4-8-12-16….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))
Womens Calories: 3-6-9-12…
Keep the yards the same (5-10-15..)

• Every 5ft of Carry and Sled = 1 rep

• Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)

• Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)

Mayhem Mini-Pump: Core

3 rounds:

30 Seated Oblique Twists with Med Ball (L+R=1)
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 1 minute between rounds-

Seated Oblique Twists with Med Ball
Isolateral DB Farmers Carry

Murph

Freedom (RX'd)
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support.

When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.

Independence
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Liberty
800m Run
10 rounds:
10 Jumping Pull-ups
15 Bar Push-ups
20 Alternating Box StepUps
800m Run

• Target time: sub 40 minutes

• Time cap: 45 - 60 min

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!