Pumpernickel

Affiliate Compete (RX+)

For Time

90ft Single Dumbbell Overhead Walking Lunge (70/50)

90ft Handstand Walk

45 Toes to Bar

90ft Single Dumbbell Overhead Walking Lunge (70/50)

90ft Handstand Walk

45 Toes to Bar

90ft Single Dumbbell Overhead Walking Lunge (70/50)

Freedom (RX'd)
For Time:
100ft Single Dumbbell Walking Lunge (50/35)
5 Wall Walks (OR 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
10 Wall Walks (OR 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)

* The dumbbell can be held on the shoulders, in the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging.

Independence
For Time:
100ft Single Dumbbell Walking Lunge (35/25)
4 Wall Walks
20 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
8 Wall Walks
40 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)

Liberty
For Time:
100ft Walking Lunge
5 Inchworms
20 Hanging Knee Raises
100ft Walking Lunge
10 Inchworms
40 hanging Knee Raises
100ft Walking Lunge

• Target time: 12-14 minutes

• Time cap: 18 minutes

Heavy Hold

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Shock Method (Press)

“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.

Focaccia

Affiliate Compete (RX+)

Teams of 2

5 sets (each/1:1)

40/32 Calorie Air Bike

Freedom (RX'd)
Teams of 2
5 sets (each/1:1)
30/24 Calorie Air Bike

The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don't think you'll reach 30/24 each round.

Independence
Teams of 2
5 sets (each/1:1)
25/20 Calorie Air Bike

Liberty
Teams of 2
5 sets (each/1:1)
20/16 Calorie Air Bike

• Target time each set: 1:30-1:50

• Time cap each set: 2 minutes

Pita

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps (24/20)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-

Independence
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (35s/25s)
10 Box Jumps (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (35s/25s)
8 Burpee over Dumbbell
-Rest 2:00-

Liberty
2 Sets
AMRAP 4:00
10 Single Dumbbell Front Squats (light)
10 Box Step Ups (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (light)
5 Up Downs
-Rest 2:00-

• Target number of Reps each set: 70+ reps (3.5 rounds)

• Minimum number of Reps before scaling: 55 reps (2.5+ rounds)

Turkish Get Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Kipping HSPU

Today we are focusing on efficiency in kipping handstand push-ups.

6 min skill review followed by:

5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*

* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

Ciabatta

Affiliate Compete (RX+)

No Change to Workout)

Freedom (RX'd)
5 Rounds
15 GHD Sit Ups (Or V-Ups)
10 Deadlifts (225/155)
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -

Independence
5 Rounds
10 GHD Sit Ups + 6in Riser (Or V-Ups)
10 Deadlifts (185/125)
5x50ft Shuttle Runs

Liberty
5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
5x50ft Shuttle Runs

• Target time: 9-11 minutes

• Time cap: 15 minutes

Overhead Squat

5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.

Sourdough

Affiliate Compete (RX+)

3 sets (1 set every 7:00)

3 Rope Climbs

-straight into-

3 Rounds

10 Overhead Squats (95/65)

12/10 Calorie Row

Freedom (RX'd)
3 sets (Every 7:00)
2 Rope Climbs (Or 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (95/65)
12/10 Calorie Row

Independence
3 sets (Every 7:00)
1 Rope Climb (Or 4 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (75/55)
10/8 Calorie Row

Liberty
3 sets (Every 7:00)
8 Jumping Pull Ups
-straight Into-
3 Rounds
8 Dumbbell Squats (light)
8/7 Calorie Row

• Target time each set: 3:45-4:45 minutes

• Time cap each set: 6 minutes

Open Gym!

8-10am with Coach Matt!

Body Pump!

For Time (With a Partner)

Compete (RX+)

Buy-In: 2000m Ski (Or Row)

Then…

3 Rounds

40 Mountain Climbers

40 Dumbbell Shoulder-to-Overheads (70s/50s)

40 Burpees

40 Dumbbell Hang Clean + Jerks (70s/50s)

40 Air Squats

40 Dumbbell Deadlifts (70s/50s)

Buy-Out: 2000m Ski (Or Row)

Freedom (RX)

Buy-In: 2000m Ski (Or Row)

Then…

3 Rounds

40 Mountain Climbers

40 Dumbbell Shoulder-to-Overheads (50s/35s)

40 Burpees

40 Dumbbell Hang Clean + Jerks (50s/35s)

40 Air Squats

40 Dumbbell Deadlifts (50s/35s)

Buy-Out: 2000m Ski (Or Row)

Independence

Buy-In: 1800m Ski (Or Row)

Then…

3 Rounds

40 Mountain Climbers

40 Dumbbell Shoulder-to-Overheads (35s/25s)

40 Burpees

40 Dumbbell Hang Clean + Jerks (35s/25s)

40 Air Squats

40 Dumbbell Deadlifts (35s/25s)

Buy-Out: 1800m Ski (Or Row)

Liberty

Buy-In: 1500m Ski (Or Row)

Then…

3 Rounds

40 Mountain Climbers

40 Dumbbell Shoulder-to-Overheads (Light)

40 Up Downs

40 Dumbbell Hang Clean + Jerks (Light)

40 Air Squats

40 Dumbbell Deadlifts (Light)

Buy-Out: 1500m Ski (Or Row)

Time Cap: 50 Minutes

Split all reps as desired

“Minions, Assemble!”

Affiliate Compete (RX+)

4 sets

12 GHD Sit Ups (Or V-Ups)

6 Ring Muscle Ups

6 Squat Snatch (135/95)

12 GHD Sit Ups (Or V-Ups)

-rest 1:1 between sets-

Freedom (RX'd)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-

Independence
4 sets
12 GHD Sit Ups + 6in Riser (Or V-Ups)
4 Bar Muscle Ups (Or 8 Chest to Bar)
6 Squat Snatch (115/80)
12 GHD Sit Ups + 6in Riser (Or V-Ups)
-rest 1:1 between sets-

Liberty
4 sets
15 Sit Ups
6 Jumping Pull Ups
12 Alternating Dumbbell Snatch (light)
15 Sit Ups
-rest 1:1 between sets-

• Target time each set: 1:50-2:30

• Time cap each set: 3:00

Mayhem Mini-Pump: Glutes and Shoulders

3 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral 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
Barbell Good Mornings
Standing DB Lateral Raise

“Lightbulb!”

Affiliate Compete (RX+)

15:00 AMRAP

200m Run

25-50-75-100ft…

Handstand Walk

Freedom (RX'd)
15:00 AMRAP
200m Run
1-2-3-4-5-6. . .
Wall Walks
*Run is equal to 4 reps (1 rep = 50m)

Independence
15:00 AMRAP
200m Run
1-1-2-2-3-3. . .
Wall Walks

Liberty
15:00 AMRAP
200m Run
25-50-75-100ft. . .
Bear Crawl

• Target number of Reps: 68+ reps (Through the round of 8 Wall Walks)

• Minimum number of Reps before scaling: 45 reps (through the round of 6 Wall Walks)

Mayhem Mini-Pump: Leg Day

3 Rounds

10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf 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.

• Barbell Romanian Deadlift

• Single Leg Calf Raise

Thruster

5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.

Anti-Gravity Serum

Affiliate Compete (RX+)

27-21-15

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

-rest 3:00-

21-15-9

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

-rest 90 seconds-

15-12-9

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

Freedom (RX'd)
27-21-15
Wall Balls (20/14)
15-12-9
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
12-9-6
Burpee Box Jump Overs (24/20)
-rest 2:00-
15-12-9
Wall Balls (20/14)
9-6-3
Burpee Box Jump Overs (24/20)

Independence
27-21-15
Wall Balls (14/10)
15-12-9
Burpee Box Jump Overs (20/16)
-rest 3:00-
21-15-9
Wall Balls (14/10)
12-9-6
Burpee Box Jump Overs (20/16)
-rest 2:00-
15-12-9
Wall Balls (14/10)
9-6-3
Burpee Box Jump Overs (20/16)

Liberty
3 sets
15-12-9
Wall Ball Thrusters (light)
9-6-3
Up Down Box Step Up (20/16)
-rest 3:00 between sets-

• Target Time: sub 18 minutes

• Time cap: 20 minutes

Bar Muscle Ups: Week 8

Testing Day! This is the final week in our bar muscle-up cycle.

2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups

Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.

Liberty: Ring Rows

Reps do not need to be unbroken! Just as many as you can in 2 minutes.

Bar Muscle Ups: Continuing Homework

Continuing Homework:

For any athlete who wishes to continue with this training to either achieve their first bar muscle-up or to improve their current abilities, we suggest continuing with this homework:

Video to review: The 3 Most Underrated Bar Muscle Up Cues

Warm-up skills:

Week 1: The approach
Week 2: Landing tall with tension
Week 3: Tension is key
Week 4: Core to extremity

HOMEWORK:
Week 1: 3 rounds of 30 seconds of work/30 seconds of rest
Week 2: 4 rounds of 30 seconds of work/30 seconds of rest
Week 3: 3 rounds of 40 seconds of work/20 seconds of rest
Week 4: 4 rounds of 40 seconds of work/20 seconds of rest

Freedom: Max Bar Muscle Ups
Independence: Max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Strict Pull Ups
Liberty: Max Ring Rows or Toe Assist Pull-Ups

Videos:
Toe Assist Pull-ups
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)

Gru & Dr. Nefario

Affiliate Compete (RX+)

7000m Row

-each time partners switch, perform 70 double unders-

Freedom (RX'd)
Teams of 2
5000/4500m Row
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.

*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.

Independence
4500/4000m Row*
-Partner moving onto rower must complete 35 double unders before rowing each time partners switch

Liberty
3000/2400m Row*
-Partner moving onto rower must complete 35 single unders before rowing each time partners switch

• Target time: 24-26minutes

• Time cap: 30 minutes

Clean Deadlift + Hang Power Clean

6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-

Despicable Me

Affiliate Compete (RX+)

3 Rounds

15/12 Calorie Air Bike

9 Clean and Jerks (115/80)

-rest 3:00-

3 Rounds

12/10 Calorie Air Bike

6 Clean and Jerks (155/105)

-rest 3:00-

3 Rounds

9/7 Calorie Air Bike

3 Clean and Jerks (205/135)

Freedom (RX'd)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (185/125)

Independence
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (75/55)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (115/80)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (155/105)

Liberty
3 Rounds
10/8 Calorie Air Bike
9 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
6 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
6/5 Calorie Air Bike
3 Dumbbell Clean and Push Press (Light)

• Target time each set:
  Set 1: 5-6 minutes
  Set 2: 5-6 minutes
  Set 3: 4-5 minutes

• Time cap each set: 7 minutes

Open Gym

8-10am with Coach Tim!

Saturday with Coach Matt!

Warm-Up:

…Wouldn't you like to know.

AMRAP 24 (With a Partner)

10 Push Ups

10 Sit Ups

10 Single Arm Kettlebell Snatch

10 Single Arm Kettlebell Lunge

Bar Muscle Ups: Week 7

Warm-up skill work: This is our last week before the retest. Take a few minutes to practice perfect form before the intervals below. This video (from last week) should help - bit.ly/48MUKaT. For the Independence tier, if athletes are ready to attempt bar muscle-ups, they can practice during the duration of the skill session, instead of doing the following 5 rounds of work.

-Then-
5 rounds, 90 seconds of work/30 seconds of rest:
Freedom: 7 Burpees into max Bar Muscle Ups in the remainder of the time.
Independence: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.
Liberty: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.

Score is the max reps each round (score does not include the burpees/up-downs)

Videos:
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)
Up Downs

Helen

Affiliate Compete (RX+)

“Helena”

3 Rounds

400m Run

12 Bar Muscle Ups

21 Alternating Dumbbell Snatches (50/35)

Freedom (RX'd)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
-Repeat and from Sept 4, 2023

Independence
3 Rounds
400m Run
21 Kettlebell Swings (35/26)
12 Pull Ups

Liberty
3 Rounds
300m Run
21 Russian Kettlebell Swings (light)
12 Jumping Pull Ups

• Target time: 8-10 minutes

• Time cap: 12 minutes

Fight Gone Bad

"FIGHT GONE BAD"
5 ROUNDS

1:00 Minute Max Reps Each Movement:
WALLBALLS (20/14)
SUMO DEADLIFT HIGH PULLS (75/55)
BOX JUMPS (20")
PUSH PRESS (75/55)
ROW CALORIES
-Rest 1 minute between rounds-

Shoulder Press

Build up to a Heavy Shoulder Press

15 Minutes

“Gobble 'til You Wobble”

Affiliate Compete (RX+)

5 sets: (Every 5:00)

12/10 Calorie Row

15 Thrusters (45/35)

12/10 Calorie Row

15 Burpee Over Rower

Freedom (RX'd)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
10 Burpee over Rower

Independence
5 sets: (Every 5:00)
10/8 Calorie Row
10 Thrusters (45/35)
10/8 Calorie Row
8 Burpee over Rower

Liberty
5 sets: (Every 5:00)
8/7 Calorie Row
10 Dumbbell Thrusters (light)
8/7 Calorie Row
8 Up Downs

• Target time each set: 2:20-2:45

• Time cap each set: 3:30

Push Jerk

Build up to a Heavy Push Jerk
12 minutes

Rainbow Road

Affiliate Compete (RX+)

Teams of 2

150/120 Calorie Air Bike

100 Power Cleans (155/105)

50 Synchro Bar Facing Burpees

Freedom (RX)

Teams of 2

150/120 Calorie Air Bike

100 Power Cleans (135/95)

50 Synchro Bar Facing Burpees

Independence

Teams of 2

120/100 Calorie Air Bike

100 Power Cleans (95/65)

40 Synchro Bar Facing Burpees Freedom

Liberty

Teams of 2

75/60 Calorie Air Bike

100 Power Cleans (light)

30 Synchro Up Downs

• Target Time: 21-23 minutes

• Time Cap: 30 minutes

Front Squat

Build up to a Heavy Front Squat

15 Minutes

Grateful. Thankful. Blessed

Affiliate Compete (RX+)

Every 3:00 (5 sets)

100 Double Unders

10 Bench Press (185/115)

Freedom (RX'd)
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press (155/95)

Independence
Every 3:00 (5 sets)
60 Double Unders
10 Bench Press (135/85)

Liberty
Every 3:00 (5 sets)
60 Single Unders
10 Dumbbell Bench Press (light)

• Target time each set: 1:10-1:30

• Time cap each set: 2:00

Open Gym

8-10am with Coach Matt!