Deadlift

Build up to a Heavy Deadlift
10-12 minutes

Burrito

Affiliate Compete (RX+)

15 Power Cleans (135/95)

200m Run

12 Power Cleans (155/105)

200m Run

9 Power Cleans (185/125)

200m Run

6 Power Cleans (205/135)

200m Run

3 Power Cleans (225/155)

200m Run

Freedom (RX'd)
10 Power Cleans (115/95)
200m Run
8 Power Cleans (135/105)
200m Run
6 Power Cleans (155/115)
200m Run
4 Power Cleans (185/125)
200m Run
2 Power Cleans (205/145)
200m Run

Independence
10 Power Cleans (95/65)
200m Run
8 Power Cleans (105/75)
200m Run
6 Power Cleans (115/85)
200m Run
4 Power Cleans (135/95)
200m Run
2 Power Cleans (155/105)
200m Run

Liberty
15 Dumbbell Power Cleans (light)
200m Run
12 Dumbbell Power Cleans (light)
200m Run
9 Dumbbell Power Cleans (light)
200m Run
6 Dumbbell Power Cleans (light)
200m Run
3 Dumbbell Power Cleans (light)
200m Run

• Target time: 9-11 minutes

• Time cap: 14 minutes

Power Clean + Push Jerk

10 sets of 3 Power Clean and Jerks (1 set 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.

“Have Mercy!”

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)

Independence
10:00 AMRAP
12 Dumbbell Deadlifts (35s/25s)
8 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Push Ups (35s/25s)

Liberty
10:00 AMRAP
10 Dumbbell Deadlifts (light)
8 Dumbbell Hang Power Cleans (light)
6 Bar Push Ups

• Target number of Rounds: 7+ Rounds

• Minimum number of Rounds before scaling: 5 Rounds

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!