Healer - Medical

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike
- Rest 2:00 between sets -

Independence
5 Sets
2:00 AMRAP
25 Air Squats
Max Calorie Air Bike
-Rest 2:00 between sets -

Liberty
5 Sets
2:00 AMRAP
20 Air Squats to a Med Ball
Max Calorie Air Bike
-Rest 2:00 between sets -

• Target number of Calories each set: 18/14+

• Minimum number of Calories before scaling: 14/11

Mayhem Mini-Pump: Chest and Triceps

3 Rounds

• 10 Barbell Bench Press @ moderate weight – maintain quality

• 12 Flat Bench DB Chest Fly @ moderate weight – maintain quality

• 10 Standing Tricep Extension w/ band @ moderate weight – maintain quality

-Rest 2 min between rounds-

Power Clean + Push Jerk

6 sets of 6 Power Clean and Jerks (every 2:00)

* Weight should be 50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Teacher and Defender

Affiliate Compete (RX+)

27-21-15-9

Chest to Bar

15-12-9-6

Burpee to Bar

Freedom (RX'd)
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar

Independence
21-15-12-9
Pull Ups
12-10-8-6
Burpee to Bar

Liberty
27-21-15-9
Ring Row
15-12-9-6
Up Downs

• Target time: 9-11 minutes

• Time cap: 15 minutes

Open Gym - Coach Matt

8-10am

Warm Up:

3 times through

Short Half Lap

5 Air Squats

5 Devil's Press (light)

5 Push Press (light)

Saturday with Coach Bryan!

AMRAP 32

Buy In: 400m Run (Together)

-into-

3 Devil's Press (35s/25s)

4 Dumbbell Front Squats

5 Dumbbell Push Press

6 Jumping Jacks

Partner A works while Partner B rests

1 Round = Partner A + Partner B complete a set

Power Snatch

6 sets of 6 Power Snatches (every 2:00)
*Complete in singles, same weight across all sets (around 50% of 1RM).

XXXIII Olympiad

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

10:00 AMRAP

50 Double Unders

10 Pull Ups

10 Deficit Push Ups (4"/2")

Independence
10:00 AMRAP
35 Double Unders
8 Pull Ups
8 Push Ups

Liberty
10:00 AMRAP
50 Single Unders
10 Ring Rows
10 Bar Push Ups

• Target number of Rounds: 4.5 Rounds +

• Minimum number of Rounds before scaling: 3 rounds

Stade de France

Affiliate Compete (RX+)

5 sets

25 GHD's

20 Dumbbell Hang Power Clean (50s/35s)

75ft Dumbbell Lunge Walk (50s/35s)

-rest 1:00 after each set-

Freedom (RX'd)

5 sets

20 GHD's (Or V-Ups)

15 Dumbbell Hang Power Cleans (50s/35s)

50ft Dumbbell Lunge Walk (50s/35s)

-rest 1:00 after each set-

For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.

Independence
5 sets
15 (V-Ups)
15 Dumbbell Hang Power Clean (35s/25s)
50ft Dumbbell Lunge Walk (35s/25s)
-rest 1:00 after each set-

Liberty
5 sets
20 Sit Ups
15 Dumbbell Hang Power Clean (light)
50ft Single Dumbbell Lunge Walk (light)
-rest 1:00 after each set-

• Target time: 15-18 minutes

• Time cap: 22 minutes

Strict Pull-ups: Week 1

During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!

If you did not test your strict pull-up last month, do this today:
- Freedom: Find your max 1 rep weighted strict pull-up
- Independence: Find your max unbroken set of unweighted strict pull-ups
- Liberty: Find the lightest band that you can do one strict pull-up with

If you completed the above test last month, then do this today:

Freedom:
1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets
(3 min time cap in the max effort hang. If that sounds easy, add weight.)

Independence:
1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets

Liberty:
1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )
-followed by-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

If doing option 2, score is time in the max effort hang. If doing option 1, score 0:00 and comment with your test result.

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-