Andes

Affiliate Compete (RX+)

21-18-15

Bench Press (135/95)

Chest to Bar

12-9-6

Bench Press (135/95)

Bar Muscle Up

Freedom (RX'd)
21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups (Burpee Pull Up)

Independence
21-18-15
Dumbbell Bench Press (35s/25s)
Pull Ups
-into-
12-9-6
Dumbbell Bench Press (35s/25s)
Chest to Bar

Liberty
21-18-15
Dumbbell Bench Press (light)
Ring Rows
-into-
12-9-6
Dumbbell Bench Press (light)
Jumping Pull Ups

• Target time: 8-10 minutes

• Time cap: 14 minutes

Mayhem Mini-Pump: Upper Body Anterior

3 Rounds

• 10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7

• 10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

• 12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Shoulder Press

Shoulder Press:

• Heavy 3 Rep

• Heavy 2 Rep

• 3 Heavy Singles (Build to 85-90% through the 3 singles)

Record your heaviest single and note the weights of the other sets.

Urals

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 Rounds
21 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
42 Crossover Single Unders

Independence
5 Rounds
21 Kettlebell Swings (35/26)
21 Wall Balls (14/10)
42 Double Unders

Liberty
5 Rounds
15 Russian Kettlebell Swings (light)
15 Wall Ball Thrusters (light)
30 Single Unders

• Target time: 14-16 minutes

• Time cap: 18 minutes

Front Squat

Front Squat:

• Heavy 3 Rep

• Heavy 2 Rep

• 3 Heavy Singles (Build to 85-90% through the 3 singles)

Record your heaviest single and note the weights of the other sets.

Rocky Mountains

Affiliate Compete (RX+)

15-10-5

Deadlift (255/175)

Shuttle Run (50ft)

-into-

20 Wall Walks

-into-

5-10-15

Deadlift (255/175)

Shuttle Run (50ft)

Freedom (RX'd)
15-10-5
Deadlift (225/155)
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlift (225/155)
Shuttle Run (50ft)
* Each shuttle run rep is 25 feet down + 25 feet back (50 feet total)

Independence
15-10-5
Deadlift (185/125)
Shuttle Run (50ft)
-into-
10 Wall Walks
-into-
5-10-15
Deadlift (185/125)
Shuttle Run (50ft)

Liberty
12-8-4
Dumbbell Deadlift (light)
Shuttle Run (50ft)
-into-
15 Inch Worms
-into-
12-8-4
Dumbbell Deadlift (light)
Shuttle Run (50ft)

• Target time: 11-13 minutes

• Time cap: 16 minutes

Gymnastics Skill Work: Crossovers

Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let's practice and prepare. Or, choose an appropriate jump rope movement to practice:

Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles

After a few mintues of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don't worry about counting.

Alps

Affiliate Compete (RX+)

Freedom (RX'd)
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHD’s (or V-Ups)

Independence
20:00 AMRAP
16/13 Calorie Row
16 Deficit Push Ups (4in/2in)
16 GHD’s + 6in Riser (or V-ups)

Liberty
20:00 AMRAP
12/10 Calorie Row
12 Bar Push Ups
12 Sit Ups

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds

Hang Power Clean

5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)

Himalayas

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 Rounds
30 Overhead Squats (95/65)*
30/24 Calorie Air Bike
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)

Independence
3 Rounds
30 Overhead Squats (75/55)*
25/20 Calorie Air Bike
Every time you break on the overhead squats, complete 10 Box Jump Overs (20)

Liberty
3 Rounds
20 Dumbbell Front Squats (light)*
20/16 Calorie Air Bike
Every time you break on the front squats, complete 10 Box Step Ups (20)

• Target time: 11-13 minutes

• Time cap: 16 minutes

Front Squat

3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-

American Soldier

Affiliate Compete (RX+)

5 Rounds

3 Wall Walks

9 Power Cleans (155/105)

21 GHD's (V-Ups)

Freedom (RX'd)
5 Rounds
3 Wall Walks
9 Power Cleans (135/95)
15 GHD’s (V-Ups)

Independence
5 Rounds
2 Wall Walks
9 Power Cleans (115/80)
12 GHD’s + 6in Riser (V-Ups)

Liberty
5 Rounds
3 Inch Worms
9 Dumbbell Power Cleans (light)
15 Sit Ups

• Target time: 8-10 minutes

• Time cap: 14 minutes

Squat Snatch

Heavy Squat Snatch (8:00)

Hang Muscle Snatch

3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

Courtesy of the Red White and Blue

Affiliate Compete (RX+)

150-120-90

Double Unders

50-40-30

Alternating Hang Dumbbell Snatch (50/35)

Freedom (RX'd)
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (50/35)

Independence
100-75-50
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (35/25)

Liberty
100-80-40
Single Unders
30-20-10
Alternating Hang Dumbbell Snatch (light)

• Target time: 8-10 minutes

• Time cap: 12 minutes

Shoulder Press

3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-

Arlington

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs (30/24)
15/12 Calorie Row

Independence
Every 4:00 (4 sets)
12/10 Calorie Row
10 Burpee Box Get Overs (24/20)
12/10 Calorie Row

Liberty
Every 4:00 (4 sets)
10/8 Calorie Row
8 Up Downs + Box Step Ups (24/20)
10/8 Calorie Row

• Target time each set: 2:15-2:45

• Time cap each set: 3 minutes

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