Handstand Hold Max Effort

Find a max handstand hold at one of following levels. For level 1 and 2, be sure to come down while your arms are still strong enough to bring you down safely. Score your best/longest hold and note your level in your comments.

Level 1: wall walk as high as you feel comfortable and hold the top position.

Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.

Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 4x4ft area.

Level 4: max handstand hold on parallettes

Some Gave All

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
AMRAP 12:00
10-15-20-25….
Calorie Air Bike
25-50-75-100-125ft...
Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2x53/35))
Women Calories: 8-12-16-20…

-Rest 3:00-

AMRAP 12:00
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…

Scoring: when counting reps, every 5ft of Carry and Sled = 1 rep

Independence
AMRAP 12:00
5-10-15-20….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (70/50) (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 (2x26/18))
-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..)

• 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)

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

Shoulder Press

10-12 minutes to establish a Heavy Shoulder Press

The Freman

Affiliate Compete (RX+)

18:00 AMRAP

6-4-2

Bench Press (225/145)

3-2-1

Rope Climb

-Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

Freedom (RX'd)
18:00 AMRAP
6-4-2
Bench Press (185/110)
3-2-1
Rope Climb (Or 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

Independence
18:00 AMRAP
6-4-2
Bench Press (155/95)
2-1-1
Rope Climb (Or 8-6-4 Elevated Ring Rows)
-Repeat the 6-4-2 and 2-1-1 sequence for the full 18:00

Liberty
18:00 AMRAP
10-8-6
Dumbbell Bench Press (light)
Ring Row
-Repeat the 10-8-6 sequence for the full 18:00

• Target Reps: 108+ reps (6+ Rounds)

• Minimum Reps before Scaling: 72 (4 Rounds)

Power Clean

8 minutes to establish a Heavy Power Clean

Hang Muscle Clean

3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)

Grace

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time
30 Clean and Jerks (135/95)

Independence
For Time
30 Clean and Jerks (115/80)

Liberty
For Time
30 Dumbbell Clean and Jerks (light)

• Target time: 3-5 minutes

• Time cap: 8 minutes

Bene Gesserit

Affiliate Compete (RX+)

6 rounds:

12/10 Calorie Air Bike

12 Overhead Squats (95/65)

Freedom (RX'd)
6 rounds:
12/10 Calorie Air Bike
12 Overhead Squats (75/55)

Independence
6 rounds:
10/8 Cal Air Bike
12 Overhead Squats (65/45)

Liberty
6 rounds:
9/7 Cal Air Bike
12 SIngle Dumbbell Front Squat (light)

• Target time: 7-9 minutes

• Time cap: 12 minutes

Core Work

4 sets:

• 15 Strict Hanging Leg Raise

• 50ft Single DB Overhead Carry (Left– as heavy as possible)

• 50ft Single DB Overhead Carry (Right – as heavy as possible)

• :30 sec Side Plank on Forearm (each side)

*Rest 2:00 b/t sets

Ring Dip Skill Work

EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support Hold

• Advanced athletes can add weight to make it challenging.

• Modify to matador or box dips/hold as needed.

Sandworms

Affiliate Compete (RX+)

AMRAP 2:00

50 Double Unders

25ft Handstand Walk (OR 2 Wall Walks)

Max Deadlifts (255/175)

Go until you get 50 reps

-rest 1 minute between sets-

Freedom (RX'd)
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (OR 2 Wall Walks)
Max Deadlifts (225/155)
*Go until you get 50 reps
-rest 1 minute between sets-

14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).

Independence
AMRAP 2:00
35 Double Unders
15ft Handstand Walk (Or 1 Wall Walk)
Max Deadlifts (185/125)
Go until you get 50 reps
-rest 1 minute between sets-

Liberty
AMRAP 2:00
50 Single Unders
25ft Bear Crawl
Max Dumbbell Deadlifts (light)
Go until you get 50 reps
-rest 1 minute between sets-

• Target number of reps each set: 12+ reps

• Minimum number of reps before scaling: 10 reps

Front Squat

10-12 minutes to establish a Heavy Single Front Squat

Dune

Affiliate Compete (RX+)

3x800m Run

-rest 2:00 after each set-

4 Sets:

20 Pull Ups

40 Push Ups

60 Air Squats

-rest 2:00 between sets-

Freedom (RX'd)
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-

Independence
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Pull Ups
30 Push ups
45 Air Squats
-rest 2:00 between sets-

Liberty
2x500m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Ring Rows
20 Bar Push ups
30 Air Squats
-rest 2:00 between sets-

• Target time each set:
  Run: 3:30-4:15
  Gymnastics: 4-5 minutes

• Time cap each set:
  Run: 5 minutes
  Gymnastics: 5 minutes

That’s my secret Captain; I’m always angry!

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
-0:00-4:00-
800m Run
-4:00-8:00-
Heavy Double Power Snatch
-8:00-12:00-
800m Run

Independence
No Change to Workout

Liberty
-0:00-4:00-
500m Run
-4:00-8:00-
Heavy Single Power Snatch
-8:00-12:00-
500m Run

• Target time each Run: 3-3:30

• Time cap each Run: 3:50

Mayhem Mini-Pump: Glutes and Shoulders

4 Rounds

• 10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7

• 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

• 10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

You’re Tiny Avenger!

Affiliate Compete (RX+)

3 sets:

3 Rounds

12 Bench Press (135/85)

24 Bent Over Banded Rows

-rest 1:1 between sets-

Freedom (RX'd)
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-

* Note: each set is 3 rounds, with athletes performing 9 rounds total.

Independence
3 sets:
3 Rounds
10 Bench Press (115/75)
20 Bent Over Banded Rows
-rest 1:1 between sets-

Liberty
3 sets:
3 Rounds
10 Dumbbell Bench Press (light)
15 Bent Over Banded Rows
-rest 1:1 between sets-

• Target time each set: 3-4 minutes

• Time cap each set: 5 minutes

• Overall time cap: 25 minutes

I smashed you, baby arms

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
In 15:00
2000/1750m Row
-in the remaining time, build to Heavy Single Clean and Jerk

Independence
In 15:00
1750/1500m Row
-in the remaining time, build to Heavy Single Clean and Jerk

Liberty
In 15:00
1500/1300m Row
-in the remaining time, build up in clean and jerks

• Target time: 7-9 minutes

• Time cap: 9 minutes

Mayhem Mini-Pum - Leg Day

4 Rounds

• 10 DB Good Mornings @ moderate weight – maintain quality RPE 7

• 8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7

• 10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Handstand Walk Skill Work

EMOM7:

Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps. Scaling option is to perform this with feet on a box or from a plank position.

Level 2: 15 foot handstand walk or 30 seconds of practice

Level 3: 25 foot handstand walk

** Coaching video demoing each scaling option is in the coach notes

No Banner, Only Hulk

Affiliate Compete (RX+)

50-35-20

Calorie Air Bike (Women: 40-28-16 calories)

Burpees to Plate

Freedom (RX'd)
42-30-18
Calorie Air Bike (Women: 34-24-14 calories)
Burpees to Plate

Independence
36-24-16
Calorie Air Bike (Women: 30-20-14 calories)
Burpees to Plate

Liberty
30-20-10
Calorie Air Bike (Women: 24-16-8 calories)
Up Down to Plate

• Target time: 13-15 minutes

• Time cap: 18 minutes

Barbara

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-

Independence
5 sets:
15 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
-rest 3:00 between sets-

Liberty
5 sets:
10 Ring Rows
15 Bar Push Ups
20 Sit Ups
25 Air Squats
-rest 3:00 between sets-

• Target time each set: 3:30-4:30 minutes

• Time cap each set: 6 minutes

• Overall time cap: 42 minutes

Shania Twain

Affiliate Compete (RX+)

120/100 Calorie Row

80 Bench Press (135/85)

40 Box Jump Overs (24/20)

Freedom (RX'd)
120/100 Calorie Row
80 Bench Press (115/75)
40 Box Jump Overs (24/20)

Independence
100/80 Calorie Row
80 Bench Press (95/65)
40 Box Jump Overs (20/16)

Liberty
75/60 Calorie Row
60 Dumbbell Bench Press (light)
40 Box step ups (20/16)

• Target time: 14-16 minutes

• Time cap: 20 minutes

Mayhem Mini-Pump - Leg Day

4 Rounds

• 10 DB Good Mornings @ moderate weight – maintain quality RPE 7

• 8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7

• 10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Power Clean

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

Bad Annie

Affiliate Compete (RX+)

100-80-60-40-20

50-40-30-20-10

V-Ups

Freedom (RX'd)
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups

Independence
80-60-40-20-10
Double Unders
40-30-20-10-5
Sit-ups

Liberty
100-80-60-40-20
Single Unders
25-20-15-10-5
Sit-ups

• Target time: sub 8 minutes

• Time cap: 14 minutes

Toes to Bar Skill Review

Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.

Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar

A coaching video with scaling options is included in the coach notes.

Wynonna Judd

Affiliate Compete (RX+)

AMRAP 27

Partner (You go/I go)

12/10 Calorie Air Bike (sprint)

14 Barbell Step Back Lunges (115/80)

50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)

Freedom (RX'd)

AMRAP 27

Partner (You go/I go)
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges (95/65)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)

Independence

AMRAP 27

Partner (You go/I go)
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges (75/55)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 53/35)

Liberty

AMRAP 27

Partner (You go/I go)
8/7 Calorie Air Bike (sprint)
12 Dumbbell Box Step Ups (light)(20in)
25ft Broad Jump (Or 10 Russian Kettlebell Swings light)

• Target number of rounds: 6+

3 Position Snatch

5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete

Isabel

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time
30 Power Snatch (135/95)

Independence
For Time:
30 Snatches (115/80)

Liberty
For Time:
30 Alternating Dumbbell Snatches (light)

• Target time: 3-5 minutes

• Time cap: 8 minutes

Dolly Parton

Affiliate Compete (RX+)

30:00 AMRAP

400m Run

5 Rounds of Strict Chest to Bar Cindy

1 Round of Strict Chest to Bar Cindy:

5 Strict Chest to Bar Pull Ups

10 Push Ups

15 Air Squats

Freedom (RX'd)
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”

1 Rd of Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Scoring: every 100m = 1 Rep (4 reps total)

Independence
30:00 AMRAP
400m run
5 Rounds of Cindy (not strict)

Liberty
30:00 AMRAP
300m run
5 Rounds 
4 Ring Rows
8 Bar Push Ups
12 Squats

• Target number of Rounds: 6+ Rounds

• Minimum number of Rounds before scaling: 4 rounds

Ring Dip Skill Review

Take 10-15 min to review ring dip form and practice progressions. Coaching videos are in the coach notes.

The Final Frontier

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -

Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x35s/25)
Complete 8 Bench Dips after each set

Liberty
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (light)
Complete 5 Bench Dips after each set

• Target time: 8-10 minutes

• Time cap: 14 minutes

Mayhem Mini-Pump - Shoulder and Arms

3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-

Power Snatch

Every 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%)

Captain Kirk

Affiliate Compete (RX+)

Tabata (20 secs on/10 secs off)

100 Back Squats (115/80)

-into-

100 Strict Abmat Sit Ups

Freedom (RX'd)
Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
-into-
100 Abmat Sit Ups
* The sit-ups are not a tabata. Repeat from April 29th, 2021

Independence
Tabata (20 secs on/10 secs off)
100 Back Squats (75/55)
-into-
100 Abmat Sit Ups

Liberty
Tabata (20 secs on/10 secs off)
75 Dumbbell Front Squats (light)
-into-
50 Abmat Sit Ups

• Target time: 8-10 minutes

• Time cap: 12 minutes

The Search for Spock

Affiliate Compete (RX+)

AMRAP 15 Minutes

9-15-21-27

Alt Dumbbell Snatches (70/50)

Dumbbell Step Back Lunges (70/50)

-in remaining time-

Max Rounds:

3 Wall Walks

60 Double Unders

Freedom (RX'd)
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (50/35)
Dumbbell Step Back Lunges (50/35)
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders

* Score is the max rounds of Wall Walks and Double Unders

Independence
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (35/25)
Dumbbell Step Back Lunges (35/25)
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders

Liberty
15:00 AMRAP
5-10-15-20
Alt Hang Dumbbell Snatches (light)
Dumbbell Box Step Up (light)
-in remaining time-
Max Rounds:
2 Inch Worms
35 Single Unders

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 3 rounds