Back Squat
Build up to a Heavy Back Squat
12 minutes
Paris, France
Affiliate Compete (RX+)
6 Rounds
20/16 Calorie Row
12 Thrusters (95/65)
12 Bar Facing Burpees
Freedom (RX'd)
6 Rounds
20/16 Calorie Row
10 Thrusters (95/65)
10 Bar Facing Burpees
Independence
6 Rounds
15/12 Calorie Row
10 Thrusters (75/55)
10 Bar Facing Burpees
Liberty
6 Rounds
10/8 Calorie Row
8 Dumbbell Thrusters (light)
8 Up Downs
Target time: 15-17 minutes
Time cap: 20 minutes
Olympic Medalists
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
10-20-30-40
Box Jump Overs (20)
40-30-20-10
Toes to Bar
*200m Run after each round
Independence
10-15-20-30
Box Jump Overs (20)
30-20-15-10
Toes to Bar
-200m Run after each round
Liberty
10-15-20-25
Box Step up and Overs (20)
25-20-15-10
Hanging Knee Raises
-200m Run after each round
Target time: 13-15 minutes
Time cap: 20 minutes
Mayhem Mini-Pump: Back and Biceps
4 Rounds
12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Deadlift
Build up to a Heavy Deadlift
12 minutes
Summer Olympics
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
42 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
30 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
18 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
Independence
42 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
30 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
18 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
Liberty
30 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike
20 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike
10 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike
Target time: 9-11 minutes
Time cap: 14 minutes
Open Gym - Coach Matt
8-10am
Cruller
Affiliate Compete (RX+)
5 Sets (New set every 5:00)
3:30 AMRAP
10 Strict Chin Ups
10 Dumbbell Bench (70s/50s)
-Max Calorie Ski (or Row)
in Remaining Time
-rest 1:30 between sets-
Freedom (RX'd)
5 Sets (New set every 5:00)
3:30 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
-Max Calorie Ski (or Row) in Remaining Time
-rest 1:30 between sets-
Independence
5 Sets (New set every 5:00)
3:30 AMRAP
8 Strict Chin Ups
15 Dumbbell Bench (35s/25s)
-Max Calorie Ski (or Row) in Remaining Time
-rest 1:30 between sets-
Liberty
5 Sets (New set every 5:00)
3:30 AMRAP
10 Ring Rows
10 Dumbbell Bench (light)
-Max Calorie Ski (or Row) in Remaining Time
-rest 1:30 between sets-
Target number of Calories each set: 25/20+ Calories
Minimum number of Calories before scaling: 20/15 Calories
Core Work
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)
*Rest 2:00 b/t sets
Cinnamon Sugar
Affiliate Compete (RX+)
100ft Wall Ball Lunge (30/20)
50 Hang Wall Ball Cleans (30/20)
100ft Wall Ball Lunge (30/20)
10 Wall Walks
100ft Wall Ball Lunge (30/20)
50 Hang Wall Ball Cleans (30/20)
100ft Wall Ball Lunge (30/20)
Freedom (RX'd)
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
The ball can be held any way for the lunges. The cleans are hang squat cleans.
Independence
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
8 Wall Walks
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
Liberty
50ft Lunge
25 Hang Wall Ball Cleans (light)
50ft Lunge
10 Inchworms
50ft Lunge
25 Hang Wall Ball Cleans (light)
50ft Lunge
Target time: 10-12 minutes
Time cap: 15 minutes
Strength Complex
Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.
Donut Holes
Affiliate Compete (RX+)
5 sets
10 Power Snatch (95/65)
200m Run
10 Power Snatch (95/65)
-rest 1:1 between sets-
Freedom (RX'd)
5 sets
8 Power Snatch (95/65)
200m Run
8 Power Snatch (95/65)
-rest 1:1 between sets-
Independence
5 sets
8 Power Snatch (75/55)
200m Run
8 Power Snatch (75/55)
-rest 1:1 between sets-
Liberty
5 sets
10 Dumbbell Power Snatch (light)
100m Run
10 Dumbbell Power Snatch (light)
-rest 1:1 between sets-
Target time each set: 1:30-2:00
Time cap each set: 2:30
Mayhem Mini-Pump: Leg Day
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7
-Rest 2 min b/t rounds-
Apple Fritter
Affiliate Compete (RX+)
20:00 AMRAP
18/14 Air Bike Calories
12 Box Jumps (24/20)
12 GHD's
Freedom (RX'd)
20:00 AMRAP
15/12 Air Bike Calories
12 Box Jumps (24/20)
12 Sit Ups
Independence
20:00 AMRAP
12/10 Air Bike Calories
12 Box Jumps (20/16)
12 Sit Ups
Liberty
20:00 AMRAP
10/8 Air Bike Calories
10 Box Step Ups (20/16)
10 Sit Ups
Target number of Rounds: 6+
Handstand Push Up and Jump Rope Skill Work
Take 5 min to review/practice, then
EMOM10
odd: 5-10 reps of handstand push-ups at your level below.
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.
Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups
Glazed Donut
Affiliate Compete (RX+)
3 Rounds
10 Front Squats (135/95)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-At 15:00-
For Time:
30 Front Squats (135/95)
30 Bar Facing Burpees
30 Chest to Bar Pull Ups
Freedom (RX'd)
3 Rounds
10 Front Squats (115/80)
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats (115/80)
30 Bar Facing Burpees
30 Pull Ups
Independence
3 Rounds
10 Front Squats (95/65)
10 Bar Facing Burpees
8 Pull Ups
-At 15:00-
For Time:
30 Front Squats (95/65)
30 Bar Facing Burpees
24 Pull Ups
Liberty
3 Rounds
10 Dumbbell Front Squats (light)
10 Up Downs
10 Ring Rows
-At 15:00-
For Time:
30 Dumbbell Front Squats (light)
30 Up Downs
30 Ring Rows
Target time each set:
Workout 1: 4-5 minutes
Workout 2: 6-8 minutes
Time cap each set:
Workout 1: 7 minutes
Workout 2: 10 minutes (overall time cap at 25 min clock time)
Mayhem Mini-Pump: Chest and Triceps
3 Rounds
8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7
-Rest 1 min b/t rounds-
Open Gym - Coach Matt
8-10am
Saturday with Coach Steph!
AMRAP 32
Teams of 2
80 Dumbbell Snatch
400m Run (Together)
80 Wall Balls
400m Run (Together)
80 Sit Ups
400m Run (Together)
Split reps however you decide
The Ballad of Songbirds & Snakes
Affiliate Compete (RX+)
5 Rounds
7 Overhead Squats (135/95)
14 Toes to Bar
42 Mountain Climbers
Freedom (RX'd)
5 Rounds
7 Overhead Squats (115/80)
11 Toes to Bar
42 Mountain Climbers
Independence
5 Rounds
7 Overhead Squats (95/65)
9 Toes to Bar
36 Mountain Climbers
Liberty
5 Rounds
7 Dumbbell Front Squats (light)
11 Hanging Knee Raises
16 Jumping Jacks
Target time: 11-13 minutes
Time cap: 15 minutes
Turkish Get Up
Review form, then build up to a heavy Turkish Get Up with good form on each side.
Within 8 minutes, gradually increase the weight until you reach a controllable, moderately heavy weight that you can lift with both arms.
Take 70-80% of the top weight and complete:
5 sets
2 Turkish Get-Ups (Left+Right)
Shoulder Press
Build up to a Heavy Shoulder Press
10-12 minutes
Panem
Affiliate Compete (RX+)
“Rowling”
Teams of 2
3 sets (1:1)
10 Rounds
100m Rowling
+1 Bench Press (185/110) for every meter over or under 100m (5 rep limit)
Freedom (RX'd)
"Rowling"
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)
Independence
"Rowling"
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (135/80) for every meter over or under 100m (5 rep limit)
Liberty
Teams of 2
3 sets (each/1:1)
6 rounds
100m Rowling
+1 Dumbbell Bench Press (light) for every meter over or under 100m (5 rep limit)
Target time each set: 6:00-6:30
Time cap each set: 7 minutes
Mockingjay
Affiliate Compete (RX+)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
30 Double Unders after each set
Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set
Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x35s/25s)
25 Double Unders after each set
Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
10/8 Calorie Air Bike
Target time: 8-10 minutes
Time cap: 14 minutes
Mayhem Mini-Pump: Leg Day
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 2:00 between rounds-
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