Protector - Firefighters

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For time:
30 Wall Ball (20/14)
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs
 (Or 30 Elevated Ring Rows)

Independence
For time:
25 Wall Ball (20/14)
40 Box Jump Overs (24/20)
25 Wall Ball (20/14)
40 V-Ups
25 Wall Ball (20/14)
20 Elevated Ring Rows

Liberty
For time:
20 Wall Ball Thrusters (light)
40 Box Step Ups (20/16)
30 Wall Ball Thrusters (light)
40 Sit Ups
30 Wall Ball Thrusters (light)
30 Ring Rows

• Target time: 12-14 minutes

• Time cap: 20 minutes

Strict Pull-Ups: Week 2

Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–

Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–

Deadlift

Deadlift:
10@55%
5@65%
5@75%
5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Law Enforcement

Freedom (RX)

Teams of 2

200m Run (Together)

36-30-24-18-12-6

Hang Power Snatch (95/65)

Independence

Teams of 2

200m Run (Together)

36-30-24-18-12-6

Hang Power Snatch (75/55)

Liberty

Teams of 2

Short Half Lap (Together)

30-24-18-12-6

Hang Alternating Dumbbell Snatch (light)

• Target time: 14-16 minutes

• Time cap: 18 minutes

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)