Snatch

Build up to a Heavy Snatch
10-12 minutes

Catching Fire

Affiliate Compete (RX+)

5 sets (Every 3 mins)

15/12 Calorie Air Bike

10 Bar Muscle Ups

Max Wall Balls (20/14) in Remaining Time

Freedom (RX'd)

5 sets (Every 3 mins)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time

Independence
5 sets (Every 3 mins)
12/10 Calorie Air Bike
8 Kipping Chest to Bar
Max Wall Balls (20/14) in Remaining Time

Liberty
5 sets (Every 3 mins)
10/8 Calorie Air Bike
10 Jumping Pull Ups
Max Wall Ball Thrusters (light) in the remaining time

Target number of reps: 100+
Minimum number of reps before scaling: 70 Reps

Front Squat

Build up to a Heavy Front Squat
10-12 minutes

The Hunger Games

Affiliate Compete (RX+)

30-24-18-12-6

Kettlebell Swings (70/53)

GHD's

10-8-6-4-2

Box Jumps (30/24)

Freedom (RX'd)

30-24-18-12-6
Kettlebell Swings (53/35)
V-ups
10-8-6-4-2
Box Jumps (30/24)

Independence
30-24-18-12-6
Kettlebell Swings (35/26)
V-ups
10-8-6-4-2
Box Jumps (24/20)

Liberty
21-15-12-9-6
Russian Kettlebell Swings (light)
Sit Ups
10-8-6-4-2
Box Step Ups (20/16)

Target time: 9-11 minutes

Time cap: 15 minutes

Buddy Blast Numero Uno

15 Minute AMRAP with a Partner

Partner 1 - Max Ski Calories

Partner 2-

10 Alternating Hang DB Snatch 35/25

12 Goblet Squats 35/25

14 Sit-ups

Rest 3 mins

Buddy Blast Numero Dos

15 Minutes With a Partner

150 Medball Cleans 20/14

Switch - 150 Meter Run + 4 Broad Jumps

In the Remaining Time:

300 Meter Run - Together

Then Finish Time With

Max Partner Plank Burpees

AMERICA

Affiliate Compete (RX+)

800m Run

-into-

10 Rounds

5 Push Ups

10 Kettlebell Swings (70/53)

5 Burpees

10 Kettlebell Deadlifts (70/53)

5 Chest to Bar

-into-

800m Run

Freedom (RX)

800m Run

-into-

10 Rounds

5 Push Ups

10 Kettlebell Swings (53/35)

5 Burpees

10 Kettlebell Deadlifts (53/35)

5 Pull Ups

-into-

800m Run

Independence

600m Run

-into-

10 Rounds

5 Push Ups

10 Kettlebell Swings (35/26)

5 Burpees

10 Kettlebell Deadlifts (35/26)

5 Pull Ups

-into-

600m Run

Liberty

400m Run

-into-

10 Rounds

5 Knee Push Ups

10 Kettlebell Swings (light)

5 Up Downs

10 Kettlebell Deadlifts (light)

5 Jumping Pull Ups

-into-

400m Run

Target Time: 30-32 minutes

Time Cap: 35 minutes

Partner Fight Gone Bad

6 Rounds with a Partner

:30 on/:30 off I Go You Go

Wall Balls 20/14

Sumo Deadlift High Pulls 75/55

Box Jumps 20”

Push Press 75/55

Row (Calories)

1 minute Rest - Together

Power Clean

Build up to a Heavy Power Clean
10-12 minutes

Declaration of Independence

Affiliate Compete (RX+)

15:00 AMRAP

Buy in: 45/35 Calorie Air Bike

2 Rounds

45 GHD’s

45 Dumbbell Box Step Ups (35s/25s)(24/20)

-in remainder of time-

Max Calorie Air Bike

Freedom (RX'd)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (V-Ups)
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike

Independence
15:00 AMRAP
Buy in: 35/28 Calorie Air Bike
3 Rounds
20 V-Ups (Or Strict Sit-Ups)
30 Dumbbell Box Step Ups (25s/15s) (20/16)
-in remainder of time-
Max Calorie Air Bike

Liberty
15:00 AMRAP
Buy in: 30/24 Calorie Air Bike
3 Rounds
25 Sit Ups
30 Box Step Ups (20/16)
-in remainder of time-
Max Calorie Air Bike

• Target number of Calories: 35/25+ Calories

• Minimum number of Calories before scaling: 20/15 Calories

Shoulder Press

5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-

Continental Congress

Affiliate Compete (RX+)

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

Power Snatch (135/95)

Burpee over Bar

Freedom (RX'd)
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Burpee over Bar

Independence
1-2-3-4-5-6-7-8-9-10
Power Snatch (95/65)
Burpee over Bar

Liberty
2-4-6-8-10-12-14-16-18-20
Alternating Dumbbell Snatch (light)
1-2-3-4-5-6-7-8-9-10
Up Downs

• Target time: 8-10 minutes

• Time cap: 13 minutes

Front Squat

5 sets:
5 Front Squats (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-

July 1776

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders

Independence
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (14/10)
25 Double Unders
12/10 Calorie Row
25 Double Unders

Liberty
3 sets (Every 6:00)
2 Rounds
10 Wall Ball Thrusters (light)
20 Single Unders
10/8 Calorie Row
20 Single Unders

• Target time each set: 2:30-3:15

• Time cap each set: 4 minutes

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+ Reps

• Minimum 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