Saturday with Coach Val!
4 rounds:
300m run
60 double unders
22 DB thrusters (35/25)
60 double unders
22 burpees
60 double unders
22 ab mat sit ups
60 double unders
TIME CAP: 45 mins
One partner working at a time.
Singles = 2 for 1
Snatch
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
* The heavy 3 rep and 2 rep should be touch and go.
“Good afternoon, my name is Russell”
Affiliate Compete (RX+)
4 Rounds
400m Run
10 Clean and Jerks (185/125)
Freedom (RX'd)
4 Rounds
400m Run
10 Clean and Jerks (155/105)
Independence
4 Rounds
400m Run
10 Clean and Jerks (115/80)
Liberty
4 Rounds
300m Run
10 Dumbbell Clean and Jerks (light)
Target time: 14-16 minutes
Time cap: 18 minutes
“I do not like the Cone of Shame”
Affiliate Compete (RX+)
3:00 AMRAP
30 GHDs
Max Burpees to Bar
-Rest 2:00-
4:00 AMRAP
30 GHDs
Max Burpees to 12inch Target
-Rest 2:00-
5:00 AMRAP
30 GHDs
Max Burpee Broad Jump (4ft/3ft)
Freedom (RX'd)
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)
Independence
3:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpees
-Rest 2:00-
4:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpee Broad Jump (3ft/2ft)
Liberty
3:00 AMRAP
20 Sit Ups
Max Up Downs
-Rest 2:00-
4:00 AMRAP
20 Sit Ups
Max Up Downs to Bar
-Rest 2:00-
5:00 AMRAP
20 Sit Ups
Max up Down + Box Step Up (20)
Target number of reps each set:
Set 1: 30+ Reps
Set 2: 30+ Reps
Set 3: 25+ RepsMinimum number of reps before scaling:
Set 1: 20 Reps
Set 2: 20 Reps
Set 3: 15 reps
Mayhem Mini-Pump: Leg Day
4 Rounds
8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 1 min between rounds-
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
Paradise Falls
Affiliate Compete (RX+)
Teams of 2
7 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
1 Legless Rope Climb (Or 6 Strict Pull Ups)
10 Box Jump Overs (30/24)
1 Legless Rope Climb (Or 6 Strict Pull Ups)
Freedom (RX'd)
Teams 2
7 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
1 Rope Climb (Or 4 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 4 Strict Pull Ups)
*Switch when rope climb, box jump, and rope climb are completed
Independence
Teams of 2
7 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
4 Strict Pull Ups
10 Box Jump Overs (20/16)
Liberty
Teams of 2
7 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
5 Ring Rows
10 Box Step Ups (24/20)
5 Ring Rows
Target time: 13-14 minutes
Time cap: 18 minutes
Shoulder Press
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
Carl and Ellie
Affiliate Compete (RX+)
Row 400m
100ft Handstand Walk (Or 4 Wall Walks)
Row 600m
125ft Handstand Walk (Or 6 Wall Walks)
Row 800m
75ft Handstand Walk (Or 4 Wall Walks)
Freedom (RX'd)
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)
Independence
Row 400m
25ft Handstand Walk (Or 2 Wall Walks)
Row 600m
50ft Handstand Walk (Or 4 Wall Walks)
Row 800m
25ft Handstand Walk (Or 2 Wall Walks)
Liberty
Row 300m
50ft Bear Crawl
Row 400m
75ft Bear Crawl
Row 500m
50ft Bear Crawl
Target time: 13-15 minutes
Time cap: 18 minutes
Up
Affiliate Compete (RX+)
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125)
Freedom (RX'd)
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (155/105)
* Back Squats are from the ground
Independence
4 Rounds
75 Double Unders
15 Toes to bar
10 Back Squats (115/80)
Liberty
4 Rounds
100 Single Unders
15 Hanging Knee Raises
10 Dumbbell Front Squats (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Gymnastics Skill Work: Rope Climbs
We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that's appropriate for you.
Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs
After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.
EMOM8:
Odd: 1-3 Rope Climbs at your level above
Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold
Saturday with Coach Franko!
Sergeant Major Joseph J. Ellis
Freedom (RX)
40 Rounds (with a partner) For Time
2 Clusters (155/105)
7 Bar-Facing Burpees
-then-
2007m Run (Together)
Independence
40 Rounds (with a partner) For Time
2 Clusters (115/80)
7 Bar-Facing Burpees
-then-
2007m Run (Together)
Liberty
40 Rounds (with a partner) For Time
2 Clusters (Light)
7 Burpees
-then-
2007m Run
Target Time: 38-42 mins
Time Cap: 45 mins
This partner workout is a tribute to Sgt. Maj. Joseph J. Ellis, who tragically lost his life on February 7, 2007, while conducting combat operations in Anbar province, Iraq. Sgt. Maj. Ellis, a revered figure noted for his brave willingness to never leave his troops behind, volunteered for three tours in Iraq before being killed in a suicide bombing.
Hang Squat Snatch
Every 3:00 (5 sets)
5 Hang Squat Snatch (Build up to 65% of 1RM Snatch)
Dallas Mavericks
Affiliate Compete (RX+)
150 Double Unders
100 Wall Balls (30/20)
150 Double Unders
Freedom (RX'd)
100 Double Unders
100 Wall Balls (20/14)
100 Double Unders
Independence
75 Double Unders
75 Wall Balls (20/14)
75 Double Unders
Liberty
100 Single Unders
50 Wall Ball thrusters (light)
100 Single Unders
Target time: sub 9 minutes
Time cap: 12 minutes
Strict Pull-Up Test
Level 1: Find the lightest band that you can do one strict pull-up with
Level 2: Find your max unbroken set of unweighted strict chin-ups
Level 3: Find your max unbroken set of unweighted strict pull-ups
Level 4: Find your max 1 rep weighted strict pull-up
Scoring: note your level and score achieved.
Denver Nuggets
Affiliate Compete (RX+)
In 3:00 (15:00/5 round cap)
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge (70/50)
12 Toes To Bar
Freedom (RX'd)
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35)
10 Toes To Bar
*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
*You don’t have to rest until the three minutes is up to start the next two rounds.
Independence
In 3:00 (15:00/5 round cap)
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge (35/25)
6 Toes To Bar
Liberty
In 3:00 (15:00/5 round cap)
2 rounds
10 Single Arm Dumbbell Box Step Up (light) (20)
10 Hanging Knee Raises
Target time: 9-11 minutes
Time cap: 15 minutes
Shoulder Press
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single Arm Dumbbell Rows
-rest 2:00 between sets-
Score the shoulder press, comment with the DB weight
Minnesota Timberwolves
Affiliate Compete (RX+)
12:00 AMRAP
10/8 Calorie Air Bike
10 Strict Handstand Push Ups
5-10-15-20…
Box Jumps (24/20)
Freedom (RX'd)
12:00 AMRAP
10/8 Calorie Air Bike
10 Handstand Push Ups
5-10-15-20…
Box Jumps (24/20)
Independence
12:00 AMRAP
10/8 Calorie Air Bike
8 Handstand Push Ups
5-10-15-20…
Box Jumps (20/16)
Liberty
12:00 AMRAP
8/7 Calorie Air Bike
8 Dumbbell Push Press (light)
5-10-15-20…
Box Step Ups (20/16)
Target number of reps: 197/185 (Into the round of 30 Box Jumps)
Minimum number of reps before scaling: 112/104 (Into the round of 20 Box Jumps)
Indiana Pacers
Freedom (RX)
Teams of 2 (1:1)
5 Sets (each)
21/16 Calorie Row
15 Kettlebell Swings (53/35)
9 Burpee Over Rower
Independence
Teams of 2 (1:1)
5 Sets (each)
18/14 Calorie Row
15 Kettlebell Swings (35/26)
9 Burpee Over Rower
Liberty
Teams of 2 (1:1)
5 Sets (each)
12/8 Calorie Row
15 Kettlebell Swings (light)
9 Up Downs + Step Over Rower
Target time each set: 2:30-3:15 minutes
Time cap each set: 4 minutes
Mayhem Mini-Pump - Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
-Rest 1:00 between rounds-
Front Squat
3 sets:
10 Front Squat (60-65%)
2 Standing Broad Jumps
-rest 2:00 between sets-
Boston Celtics
Affiliate Compete (RX+)
10 Rounds
1 Power Clean (225/135)
200m Run
Freedom (RX'd)
10 Rounds
1 Power Clean (205/135)
200m Run
Independence
10 Rounds
1 Power Clean (155/105)
200m Run
Liberty
10 Rounds
5 Dumbbell Power Cleans (light)
100m Run
Target time: 13-15minutes
Time cap: 16 minutes
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