Back Squat

Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

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.

“You got it, Dude!”

Affiliate Compete (RX+)

5 Rounds

15 Wall Balls (30/20)

15 Toes to Bar

200m Run

Freedom (RX'd)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
200m Run

Independence
5 Rounds
15 Wall Balls (20/14)
10 Toes to Bar
200m Run

Liberty
5 Rounds
12 Wall Ball Thrusters (light)
12 Hanging Knee Raises
100m Run

• Target time: 12-14 minutes

• Time cap: 18 minutes

343

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 2:
343/275 Calorie Air Bike
- Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.

This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

Independence
Teams of 2:
275/220 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Burpees

Liberty
Teams of 2:
200/170 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Up Downs

• Target time: 25-27 minutes

• Time cap: 32 minutes

Mayhem Mini-Pump: Arms and Shoulders

4 Rounds

10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 1 min b/t rounds-

Double Dumbbell Hammer Curls
Barbell Skull Crushers

Strict Handstand Pushups: Week 2

Freedom:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups

Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups

THEN

3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

Videos:
Handstand Hold
Handstand Hold Knees on Box
Handstand Hold Feet on Box
Tricep Push Ups
Plank Hold
Dumbbell Front Raise
HSPU Cues & Scaling
Strict Handstand Push Up
Strict Box Handstand Push Up
Elevated Push Up

“How Rude!”

Affiliate Compete (RX+)

108-84-60-36

Double Unders

27-21-15-9

Goblet Squat (70/53)

20 GHDs (Or V-Ups) after each round

Freedom (RX'd)
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
15 GHDs (Or V-Ups) after each round

Independence
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (35/26)
10 V-Ups after each round

Liberty
81-63-45-27
SIngle Unders
27-21-15-9
Goblet Squat (light)
15 sit ups after each round

• Target time: 10-12 minutes

• Time cap: 15 minutes

Deadlift

Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

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 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.

Full House

Affiliate Compete (RX+)

13-11-9-7-5

Snatch (135/95)

Bar Muscle Ups

Freedom (RX'd)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
* The Snatches are Squat, not Power

Independence
13-11-9-7-5
Snatch (95/65)
Pull Ups

Liberty
13-11-9-7-5
Alternating Dumbbell Snatch (light)
Jumping Pull Ups

• Target time: 7-9 minutes

• Time cap: 12 minutes

Saturday with Coach Sam!

TABATA 24 (40 secs work/20 secs rest)

Teams of 3

Station 1: Calorie Row

Station 2: Dumbbell Thrusters (35s/25s)

Station 3: Sit Ups

Station 4: Rest

Each member starts on row or DB or SU, then proceeds to the next. Row goes to DB, DB to SU, SU to rest, rest to row

After Party

8 Minutes

2 Teammates work, 1 rests

Max Farmers Carry dumpster dash (50+/35+)(150/100)(DB's, KB's, or Heavy Sandbag)

Score = Total number of dashes

Lazar is the best

Freedom (RX'd)
3 Rounds
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups

In Loving Memory of Lazar Ðukić: youtu.be/4i3xsFTU43c?si=K5k0cJfGeCgNGZFq

If you feel led, Mayhem Mission has created a way to support through donating in memory of his life.
classy.org/give/608965/#!/donation/checkout
100% of all donations will go to the Ðukić family.

Alternative Freedom Option
3 Rounds
25/20 Calorie Row
15 Pull Ups
-Rest 3:00-
3 Rounds:
25/20 Calorie Row
15 Handstand Push Ups
-Rest 3:00-
3 Rounds
15 Pull Ups
15 Handstand Push Ups

Independence
3 Rounds
25/20 Calorie Row
12 Pull Ups
-Rest 3:00-
3 Rounds:
25/20 Calorie Row
12 Handstand Push Ups
-Rest 3:00-
3 Rounds
12 Pull Ups
12 Handstand Push Ups

Liberty
3 Rounds
20/16 Calorie Row
10 Up Down + Jumping Pull Up
-Rest 3:00-
3 Rounds:
20/16 Calorie Row
15 Push Ups
-Rest 3:00-
3 Rounds
10 Up Down + Jumping Pull Up
15 Push Ups

• Target Time each set: 7:00-9:00

• Time Cap each set: 10 minutes

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

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.

click here

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