Power Snatch

10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Thunderstorm

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Repeat from Jan 25, 2022

Independence
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls (20/14) or 75 Synchro Wall Balls (14/10)

Liberty
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls thrusters (light)

• Target number of Calories: 225/180 calories on the Assault Bike, 175/150 Calories on the Echo Bike

• Minimum number of Calories before scaling: 150/120 calories Assault, 140/100 Echo
  Wall Balls

Back Squat

Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Sandstorm

Affiliate Compete (RX+)

2 sets (New set every 10:00)

200 Double Unders

50 Toes to Bar

25 Burpee Box Jump Overs (24/20)

Freedom (RX'd)
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)

Independence
2 sets (New set every 10:00)
100 Doubles Unders
30 Toes to Bar
15 Burpee Box Jump Overs (20/16)

Liberty
2 sets (New set every 10:00)
150 Single Unders
30 Hanging Knee Raises
15 Up Downs + Box Step Ups (20/16)

• Target Time each set: 5:30-7:30

• Time Cap each set: 8 minutes

Deadlift

Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Blizzard

Freedom (RX'd)
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)

Independence
20:00 AMRAP
400m Run
4 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (35/25)(20”/16”)

Liberty
20:00 AMRAP
300m Run
6 Inch Worms
12 Single Dumbbell Alternating Box Step Ups (light)(20”/16”)

• Target number of Rounds: 4+ Rounds

• Minimum number of Rounds before scaling: 3 Rounds

Lumberjack 20

For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

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Saturday with Coach Sarah!

9 Minute AMRAP with a Partner

9 Wall Balls 20/14

9 Slam Balls

-Switch each full round

3 Minute Rest

9 Minute AMRAP with a Partner

9 Ski Calories

9 Lunges each side

-Switch each full rounds

3 Minute Rest

9 Minute AMRAP with a Partner

9 Double Unders

9 Jump Squats

-switch each full round

Saturday with Coach Sutton!

Whitten

5 Rounds for Time (Partner):

22 Kettlebell Swings (70/53)

22 Box Jumps (24/20)

22 Burpees

22 Wall Balls (20/14)

400m Run (Together)

Time Cap: 40 Minutes

Battleship

Affiliate Compete (RX+)

7 Rounds

5 Bar Muscle Ups (Or 10 Chest to Bar)

7 Overhead Squats (135/95)

Freedom (RX'd)
7 Rounds
3 Bar Muscle Ups (Or 7 Chest to Bar)
7 Overhead Squats (135/95)
* The Overhead Squats are from the ground, not rack.

Independence
7 Rounds
5 Chest to Bar
7 Overhead Squats (115/80)

Liberty
7 Rounds
7 Jumping Pull Ups (Or Ring Rows)
7 Dumbbell Front Squats (light)

• Target time: 5:30-7 minutes

• Time cap: 10 minutes

Mayhem Mini-Pump: Leg Day

4 Rounds

10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min between rounds-

DB Stepback Lunges
GHD Nordic Hamstring Curl
Single Leg Calf Raise
Dumbbell Hamstring Curl

Deadlift

Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the Deadlift is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Sorry

Affiliate Compete (RX+)

3-6-9-12-15-12-9-6-3

Strict Handstand Push Ups

Sumo Deadlift High Pull (95/65)

V-Ups

Freedom (RX'd)
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (95/65)
V-Ups

Independence
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (75/55)
V-Ups

Liberty
3-6-9-12-15-12-9-6-3
Push Ups
Kettlebell Sumo Deadlift High Pull (light)
Sit Ups

• Target time: 10-12 minutes

• Time cap: 15 minutes

Back Squat

Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Clue

Affiliate Compete (RX+)

36/28 Calorie Air Bike

36 Burpees

@8:00

30/24 Calorie Air Bike

30 Line Facing Burpees

@15:00

24/20 Calorie Air Bike

24 Burpee Broad Jump (4'/3')

Freedom (RX)

30/24 Calorie Air Bike

30 Burpees

@8:00

25/20 Calorie Air Bike

25 Line Facing Burpees

@15:00

20/16 Calorie Air Bike

20 Burpee Broad Jump (4'/3')

Independence

25/20 Calorie Air Bike

25 Burpees

@8:00

20/16 Calorie Air Bike

20 Line Facing Burpees

@15:00

15 Burpee Broad Jump (4'/3')

Liberty

20/16 Calorie Air Bike

20 Up Downs

@8:00

18/15 Calorie Air Bike

18 Up Down Over Line

@15:00

16/13 Calorie Air Bike

16 Up Downs + Step Up

• Target Time Each Set: 4:30-5:15

• Time Cap Each Set: 6 Minutes

Power Clean + Push Jerk

8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Scrabble

Affiliate Compete (RX+)

EMOM 16:00

Minute 1: 200m Run

Minute 2: Max Crossover Singles

Minute 3: Max Kettlebell Swings

Minute 4: Rest

Freedom (RX'd)
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (53/35)
Minute 4: Rest
Score = Single Unders + Kettlebell Swings for each of the 4 sets

Independence
EMOM 16:00
Minute 1: 150m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (35/26)
Minute 4: Rest

Liberty
EMOM 16:00
Minute 1: 100m Run
Minute 2: Max Single Unders
Minute 3: Max Russian Kettlebell Swings (light)
Minute 4: Rest

• Target number of reps each set:
  Single Unders: 80+ Reps
  Kettlebell Swings: 25+ Reps

• Minimum number of reps before scaling:
  Single Unders: 60 Reps
  Kettlebell Swings: 18 Reps

Monopoly

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps (20)
10 Dumbbell Push Press (50s/35s)
- Rest 90 seconds between sets. When starting the next set, resume where you left off.

Independence
4 sets:
3:00 AMRAP
10/8 Calorie Row
8 Box Jumps (20)
10 Dumbbell Push Press (35s/25s)
Rest 90 seconds between sets

Liberty
4 sets:
3:00 AMRAP
8/7 Calorie Row
8 Box Step Ups (20)
8 Dumbbell Push Press (light)
Rest 90 seconds between sets

• Target number of Rounds each set: 2+ Rounds

• Minimum number of Rounds before scaling: 1.5 Rounds

Strict Pull-Ups: Week 6

This is the LAST WEEK of our Strict Pull-up strengh cycle! It's testing day!

Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with

Scoring: note your level and score achieved.

Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: bit.ly/4dKGr86

Open Gym

8-10am with coach Matt!

Back Squat

Back Squat 10-5-5-5

Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 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 athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).

Max Verstappen

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)

Independence
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (14/10)

Liberty
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Ball Thrusters (20/14)

• Target number of reps each set:
  Calorie Row: 14/11 Calorie
  Wall Balls: 15

• Minimum number of reps before scaling:
  Calorie Row: 11/9
  Wall Balls: 12

F1 Teams

Affiliate Compete (RX+)

200m Run

30 GHD Wall Balls (20/14)

200m Run

20 Power Cleans (135/95)

200m Run

15 Wall Walks

200m Run

20 Power Cleans (135/95)

200m Run

30 GHD Wall Balls (20/14)

200m Run

Freedom (RX'd)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run

Independence
200m Run
30 Wall Ball V-Ups (14/10)
200m Run
20 Power Cleans (95/65)
200m Run
8 Wall Walks
200m Run
20 Power Cleans (95/65)
200m Run
30 Wall Ball V-Ups (14/10)
200m Run

Liberty
100m Run
30 Sit Ups
100m Run
20 Dumbbell Power Cleans (light)
100m Run
10 Inchworms
100m Run
20 Dumbbell Power Cleans (light)
100m Run
30 Sit Ups
100m Run

• Target time: 13-15 minutes

• Time cap: 18 minutes

Strict Pull-ups: Week 5

Partner up for some fun!

Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets (one partner works while the other completes a set)

Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a set)

Liberty:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a set)

Strict Pull-Up (Grip/Line of Action)
Box Assist Strict Pull-up

Deadlift

Deadlift 10-5-5-5

Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 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 athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).

Coach Steph’s BIRTHDAY WOD

AMRAP 21

Teams of 2

40 Push Press (50s/35s)

40 Burpees

40 Dumbbell Lunges (50/35)(R/L=2)

40 Sit-Ups

40 Dumbbell Snatches (50/35)

400m Run (Together)

• Target number of rounds: 2+

Maverick and Goose

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
6 Burpee Box Get Overs (30/24)
*Repeat from Aug 16th, 2022

Independence
Every 10:00 ( 3 sets)
12/10 Calorie Air Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Air Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Air Bike
6 Burpee Box Get Overs (24/20)

Liberty
Every 10:00 ( 3 sets)
8/7 Air Bike
10 Up Down + Box Step up (20/16)
8/7 Air Bike
8 Up Down + Box Step up (20/16)
8/7 Air Bike
6 Up Down + Box Step up (20/16)

• Target time each set: 5:30-6:30

• Time cap each set: 8 minutes

Mayhem Mini-Pump: Chest

3 sets:
6 Dumbbell Incline Bench Press at RPE 9
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies at RPE 7-8
-rest 2 minutes between sets-

Double Dumbbell Incline Bench Press
Wide Push Ups
Resistance Band Chest Fly High to Low

Power Snatch

8 sets x 4 Power Snatch (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.

Formula 1

Affiliate Compete (RX+)

12:00 AMRAP

7 Hang Power Cleans (115/80)

7 Toes to Bar

28 Crossover Singles

Freedom (RX'd)
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders

Independence
12:00 AMRAP
7 Hang Power Cleans (75/55)
5 Toes to Bar
15 Double Unders

Liberty
12:00 AMRAP
7 Hang Dumbbell Power Cleans (light)
7 Hanging Knee Raises
21 Single Unders

• Target number of Rounds: 8+ Rounds

• Minimum number of Rounds before scaling: 6 Rounds

Warm Up

8 Minutes

Set Up Equipment

5 Reps of Each Movement

Partner Zeus

4 Rounds with a Partner

30 Wall Ball Shots (20/14)

30 Sumo DL High Pulls (75/55)

30 Box Jumps (20")

30 Push Presses (75/55)

30 Calorie Row

30 Push Ups

30 Back Squats (75/55)(From the Floor)

Target Time: 34-38 Minutes

Time Cap: 45 Minutes

Power Clean + Push Jerk

7 sets x 5 Power Cleans and Jerks (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Alfalfa and Darla

Affiliate Compete (RX+)

Teams of 2

150/120 Calorie Ski (split as desired)

-into-

10 sets (5 sets each partner)

15 Dumbbell Bench Press (2x50/35)

15 Dumbbell Bent Over Rows (2x50/35)

-rest while partner goes-

-into-

150/120 Calorie Ski (split as desired)

Freedom (RX'd)
Teams of 2

100/80 Calorie Ski (split as desired)

-into-

15 Dumbbell Bench Press (2x50/35)

15 Dumbbell Bent Over Rows (2x50/35)

-rest while partner goes-

-into-

100/80 Calorie Ski

Independence
Teams of 2

90/70 Calorie Ski (split as desired)

-into-

15 Dumbbell Bench Press (2x35/25)

15 Dumbbell Bent Over Rows (2x35/25)

-rest while partner goes-

-into-

90/70 Calorie Ski (split as desired)

Liberty

Teams of 2
80/60 Calorie Ski (split as desired)

-into-

15 Dumbbell Bench Press (light)

15 Dumbbell Bent Over Rows (light)

-rest while partner goes-

-into-

60/40 Calorie Ski (split as desired)

• Target time: 18-20 minutes

• Time cap: 22 minutes

Back Squat

Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

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

Frog Man

Affiliate Compete (RX+)

14:00 AMRAP

7 Strict Handstand Push Ups

7 Box Jumps (30/24)

7 Chest to Bar

14 Wall Balls (20/14)

Freedom (RX'd)
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)

Independence
14:00 AMRAP
5 Handstand Push Ups
5 Box Jumps (24/20)
5 Chest to Bar Pull Ups
10 Wall Balls (20/14)

Liberty
14:00 AMRAP
7 Push Ups
7 Box Jumps (20/16)
7 Ring Rows
10 Wall Ball Thrusters (light)

• Target number of Rounds: 6+ Rounds

• Minimum number of Rounds before scaling: 4.5 rounds