Bar Muscle Ups: Week 3

Warm-up skill work: Landing tall with tension - bit.ly/3zWmvkF

- Then -

6 rounds, every 90 seconds complete:

• Freedom: 4-7 Bar Muscle Ups

• Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

• Liberty: 8-12 Ring Rows

Thriller

Affiliate Compete (RX+)

For Time:

50/40 Calorie Row

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

50/40 Calorie Row

Freedom (RX'd)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row

Independence
For Time:
40/32 Calorie Row
75 Hang Dumbbell Power Cleans (35s/25s)
40/32 Calorie Row

Liberty
For Time:
30/24 Calorie Row
50 Hang Dumbbell Power Cleans (light)
30/24 Calorie Row

• Target time: 12-14 minutes

• Time cap each set: 18 minutes

Shoulder Press

4 sets x 4 Shoulder Press (85% of Wk 1 Heavy Single)

-Complete a set every 2:30-

Superstition

Affiliate Compete (RX+)

5 sets

2:00 AMRAP

200m Run

Max GHD's

-Rest 1:00 between sets-

Freedom (RX'd)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-

Independence
No Change to Workout

Liberty
5 sets
2:00 AMRAP
150m Run
Max Sit Ups
-Rest 1:00 between sets-

• Target number of Reps each set: 20+ reps

• Minimum number of Reps each set before scaling: 15 reps

Snatch

6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-

This is Halloween

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)

Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Independence
15:00 AMRAP
10-20-30-40-50…
Wall Balls (14/10)
5-10-15-20-25
Burpee Box Jump Overs (20/16)

Liberty
15:00 AMRAP
5-10-15-20-25
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)

• Target number of Rounds: Into the round of 50 Wall Balls

• Minimum number of Rounds: Round of 40 Wall Balls

Somebody’s Watching Me

Affiliate Compete (RX+)

30/24 Calorie Air Bike

40 Pull Ups

30/24 Calorie Air Bike

30 Chest to Bar Pull Ups

30/24 Calorie Air Bike

20 Bar Muscle Ups

Freedom (RX'd)
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups

Independence
25/20 Calorie Air Bike
25 Pull Ups
25/20 Calorie Air Bike
10 Chest to Bar
25/20 Calorie Air Bike
25 Pull Ups

Liberty
20/16 Calorie Air Bike
30 Ring Rows
20/16 Calorie Air Bike
15 Jumping Pull Ups
20/16 Calorie Air Bike
30 Ring Rows

• Target time: 8-10 minutes

• Time cap: 14 minutes

Mayhem Mini-Pump: Glutes and Shoulders

4 Rounds

• 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
  -rest 30 seconds-

• 30-second Superman Hold
  -rest 30 seconds-

• 10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7

  -rest 2 minutes between rounds-

Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Weighted Hip Thrusts
Superman Hold
DB Snow Angel Raise

Front Squat

4 sets x 4 Front Squats (85% of Wk 1 Heavy Single)

-Complete a set every 2:30-

Monster Mash

Affiliate Compete (RX+)

2 Sets:

3 Rounds

16 Single Arm Dumbbell Thrusters (8 per side)(50/35)

50ft Single Dumbbell Walking Lunge (50/35)

48 Crossovers

-rest 3:00 between sets-

Freedom (RX'd)
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
-rest 3:00 between sets-

Independence
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
30 Double Unders
-rest 3:00 between sets-

Liberty
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (light)
50ft Walking Lunge
36 Single Unders
-rest 3:00 between sets-

• Target time each set: 4-5 minutes

• Time cap each set: 6 minutes

Open Gym

8-10am with Coach Tim!

The Great Pumpkin Caper

2 ROUNDS FOR TIME

Split Reps

Run together with Pumpkin

60 Pumpkin Squats

60 Pumpkin over Box Sit-ups
200 M Pumpkin Run

60 Pumpkin Box Step Ups

60 Burpee Pumpkin Ground to Overhead
200 M Pumpkin Run

60 Pumpkin Cleans

60 Toes to Pumpkin
200 M Pumpkin Run

Scale for run: row or run shorter distance

Bar Muscle Ups: Week 2

Warm-up skill work: The approach - bit.ly/405bkAO
- Then -
8-minute EMOM:

Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks

Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position

Liberty:
Even MInute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position

Hayride

Affiliate Compete (RX+)

21-15-9

Calorie Air Bike (Women 15-12-7)

Power Snatches (105/75)

Freedom (RX'd)
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches (95/65)

Independence
16-12-8
Calorie Air Bike (Women: 13-10-6)
Power Snatches (75/55)

Liberty
12-10-8
Calorie Air Bike (Women: 10-8-6)
Alternating Dumbbell Snatch (light)

• Target time: 6-8 minutes

• Time cap: 10 minutes

Front Squat

5 sets x 5 Front Squats (80% of Wk 1 Heavy Single)

-Complete a set every 2:15-

Fall Festivals

Affiliate Compete (RX+)

Teams of 2

80 Wall Balls (30/20)

20 Synchro Line Facing Burpees

60 Wall Balls (30/20)

15 Synchro Line Facing Burpees

40 Wall Balls (30/20)

10 Synchro Line Facing Burpees

Freedom (RX'd)
Teams of 2
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees

Independence
Teams of 2
80 Wall Balls (14/10)
15 Synchro Line Facing Burpees
60 Wall Balls (14/10)
10 Synchro Line Facing Burpees
40 Wall Balls (14/10)
5 Synchro Line Facing Burpees

Liberty
Teams of 2
80 Wall Ball Thrusters (light)
15 Synchro Up Downs
60 Wall Ball Thrusters (light)
10 Synchro Up Downs
40 Wall Ball Thrusters (light)
5 Synchro Up Downs

• Target time: 11-13 minutes

• Time cap: 16 minutes

Trick-or-Treating

Affiliate Compete (RX+)

1600m Run

100 Toes to Bar

50 Box Jump Overs (30/24)

-Partition as needed-

Freedom (RX'd)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes can break up and rotate movements however they desire.

Independence
1200m Run
60 Toes to Bar
30 Box Jumps (24/20)
-Partition as needed-

Liberty
800m Run
50 Hanging Knee Raises
50 Box Step Ups (20/16)
-Partition as needed-

• Target time: 15-17 minutes

• Time cap: 20 minutes

Mayhem Mini-Pump: Upper Body

4 Rounds

10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-

* Rest 1 minute between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Inverted Skull Crusher
Wide Grip Barbell Curls

Shoulder Press

5 sets x 5 Shoulder Press (80% of Wk 1 Heavy Single)

-Complete a set every 2:15-

Pumpkin Carving

Affiliate Compete (RX+)

4 Sets: (1 set every 5 minutes)

10 Strict Handstand Push Ups

10 Right Arm Hang Dumbbell Snatch (50/35)

25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)

10 Left Arm Hang Dumbbell Snatch (50/35)

25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)

Freedom (RX'd)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)

Independence
4 Sets: (Every 5:00)
8 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (35/25)
25ft Right Arm Overhead Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
25ft Left Arm Overhead Dumbbell Walking Lunge (35/25)

Liberty
4 Sets: (Every 5:00)
10 Push Ups
10 Right Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
10 Left Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)

• Target time each set: 2:30-3:00 minutes

• Time cap each set: 3:45

Jackie

Freedom (RX'd)
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Independence
800m Row
50 Thrusters (35/25)
20 Pull Ups

Liberty
500m Row
30 Wall Ball Thrusters (light)
20 Ring Rows

• Target time: 6-8 minutes

• Time cap: 10 minutes

Hang Power Clean + Push Press

Set 1: 5 Hang Power Cleans + 5 Push Press

Set 2: 4 Hang Power Cleans + 4 Push Press

Set 3: 3 Hang Power Cleans + 3 Push Press

Set 4: 2 Hang Power Cleans + 2 Push Press

Set 5: 1 Hang Power Clean + 1 Push Press

Complete each complex unbroken

Open Gym

Cancelled :(

Death by Dumbbell

AMRAP 40 (With a Partner)

Buy-In: 300 DU's (Split)

10 DB OH Synchro Lunges (35/25)

20 DB Thrusters (35s/25s)

30 Alt. DB Snatches (35/25)

40 DB Deadlifts (35s/25s)

400m Run (OR Machine Equivalent)

40 DB Deadlifts (35s/25s)

30 Alt. DB Snatches (35/25)

20 DB Thrusters (35s/25s)

10 DB OH Synchro Lunges (35/25)

RX+ 500DU's + 50/35 DB

Muscle Snatch + Snatch Balance

Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 1: 8 Muscle Snatch + 4 Snatch Balance
Set 1: 6 Muscle Snatch + 3 Snatch Balance
Set 1: 4 Muscle Snatch + 2 Snatch Balance
Set 1: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets

Bar Muscle Ups: Week 1

2:00 AMRAP for max reps of:

Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows

Breyer’s

Affiliate Compete (RX+)

6 sets

1:30 AMRAP

60 Crossovers (120 Single Unders)

Max Strict Pull-Ups in remaining time

-1:30 rest between sets-

Freedom (RX'd)
6 sets
1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-

Independence
6 sets
1:30 AMRAP
75 Single Unders
Max Strict Pull-Ups in remaining time
-1:30 rest between sets-

Liberty
6 sets
1:30 AMRAP
80 Single Unders
Max RIng Rows in remaining time
-1:30 rest between sets-

• Target number of Reps each set: 10+ reps

• Minimum number of Reps each set before scaling: 6 reps

Front Squat

6 sets x 6 Front Squats (Build in weight)

-Complete a set every 2:00-

Tillamook

Affiliate Compete (RX+)

10-9-8-7-6-5-4-3-2-1

Dumbbell Box Step Ups (50s/35s)(24/20)

10 Dumbbell Bench Press (50s/35s) after each set

Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
8 Dumbbell Bench Press (50s/35s) after each set

Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (35s/25s)(24/20)
8 Dumbbell Bench Press (35s/25s) after each set

Liberty
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Box Step Ups (light)(20/16)
8 Elevated Push Ups after each set

• Target time: 9-11 minutes

• Time cap: 15 minutes

Ben & Jerry’s

Affiliate Compete (RX+)

20:00 AMRAP

60/48 Calorie Air Bike

40 GHD Sit Ups (V-Ups)

50ft Handstand Walk (5 Wall Walks)

30/24 Calorie Air Bike

30 GHD Sit Ups (V-Ups)

50ft Handstand Walk (5 Wall Walks)

15/12 Calorie Air Bike

20 GHD Sit Ups (V-Ups)

50ft Handstand Walk (5 Wall Walks)

Max Burpee to Bar (6in) in the remaining time

Freedom (RX'd)
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Or V-Ups)
4 Wall Walks
30/24 Calorie Air Bike
30 GHD Sit Ups (Or V-Ups)

3 Wall Walks
15/12 Calorie Air Bike
20 GHD Sit Ups (Or V-Ups)
2 Wall Walks
Max Burpee to Bar (6in) in the remaining time.
**18 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then. **

Independence
20:00 AMRAP
50/40 Calorie Air Bike
30 V-Ups
3 Wall Walks
25/20 Calorie Air Bike
25 V-Ups
2 Wall Walks
12/10 Calorie Air Bike
12 V-Ups
1 Wall Walk
Max Burpee to Bar (6in) in the remaining time.

Liberty
20:00 AMRAP
30/24 Calorie Air Bike
30 Sit Ups
30ft Bear Crawl
20/16 Calorie Air Bike
20 Sit Ups
20ft Bear Crawl
10/8 Calorie Air Bike
10 Sit Ups
10ft Bear Crawl
Max Up Downs in the remaining time.

• Target number of Reps: 25+ reps

• Minimum number of Reps before scaling: 15 reps

Mayhem Mini-Pump: Core

4 rounds:

30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets

*Rest 1 minute between rounds

Isolateral DB Farmers Carry

Shoulder Press

6 x 6 Shoulder Press (Build in weight to a heavy 6 rep)

-Complete a set every 2:00-

Haagen Dazs

Affiliate Compete (RX+)

27-21-15-9

Calorie Row (women: 21-15-12-7)

Hang Squat Cleans (95/65)

Freedom (RX'd)
27-21-15-9
Calorie Row (women: 21-15-12-7)
Hang Squat Cleans (75/55)

Independence
21-15-9-6
Calorie Row (women 16-12-8-4)
Hang Squat Cleans (65/45)

Liberty
12-10-8-6
Calorie Row (women 10-8-6-4)
Hang Dumbbell Squat Cleans (light)

• Target time: 8-10 minutes

• Time cap: 14 minutes

Open Gym

8-10AM with Coach Matt!