Double Girl Fun
With a Partner Sharing Reps
ANDI
100 Hang Power Snatch (65/45)
100 Push Press (65/45)
100 Sumo Deadlift High Pull (65/45)
100 Front Squats
Time Cap: 20 mins
-4:00 Rest-
JACKIE
1000m Row
50 Thrusters (45/33)
30 Pull Ups
Time Cap: 12 mins
Gymnastics: Rope Climbs
Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 30 second Hang on Rig
Even Minute: 10-12 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 40 second Hang on Rig
Even Minute: 4-5 Rope Pull to Stand
Level 3:
Odd Minute: 1 Legless Seated To Stand
Even Minute: 2 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM:
Odd Minute: 2 Rope Climbs
Even Minute: 10 GHD Sit Ups OR 15 V- Ups
Gymnastics: Strict Pull Ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 3-5 Weighted Pull Ups [choose a weight you can hit at least 3 each round]
Count Dooku
Affiliate Compete (RX+)
2:00 AMRAP
10 Front Squats (155/105)
10 Box Jump Overs (30/24)
Max Reps Bar Chest to Bar
-Rest 2:00 between sets-
-Complete sets until you accumulate 100 Chest o Bar
Freedom (RX'd)
2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
*Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.
Independence
2:00 AMRAP
10 Front Squats (115/80)
10 Box Jump Overs (24/20)
Max Reps Pull Ups
-Rest 2:00 between sets-
-Complete sets until you accumulate 75 Pull Ups
Liberty
2:00 AMRAP
10 Dumbbell Front Squats (light)
10 Box Step Ups (24/20)
Max Reps Ring Rows
-Rest 2:00 between sets-
-Complete sets until you accumulate 100 Ring Rows
Target time: 14:00-17:00 (4-5 sets)
Time cap: 26:00 (7 sets)
Bench Press
Max Rep Bench Press + Burn Out Set
Week 3:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Bench Press Progression Overview
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week
Imperial March
Affiliate Compete (RX+)
150-100-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
20-15-10
Push Up + Renegade Row (50s/35s)
Freedom (RX'd)
100-75-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
15-10-5
Push Up + Renegade Row (50s/35s)
Independence
75-50-25
Double Unders
100-75-50
Ft Dumbbell Walking Lunge (35s/25s)
15-10-5
Push Up + Renegade Row (35s/25s)
Liberty
100-75-50
Single Unders
Ft Single Dumbbelll Walking Lunge (light)
15-10-5
Bar Push Up
Bent Over Dumbbell Row (light)
Target time: 14:00-16:00
Time cap: 20:00
Darth Maul
Affiliate Compete (RX+)
Every 5:00 (5 sets)
22/18 Calorie Row
18/14 Calorie Air Bike
200m Run
Freedom (RX'd)
Every 5:00 (5 sets)
20/16 Calorie Row
15/12 Calorie Air Bike
200m Run
Independence
Every 5:00 (5 sets)
15/12 Calorie Row
12/10 Calorie Air Bike
200m Run
Liberty
Every 5:00 (5 sets)
12/10 Calorie Row
10/8 Calorie Air Bike
100m Run
Target time each set: 3:15-3:35
Time cap each set: 4:00
Sandbag Front 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
Power Clean + Push Jerk
Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM
-into-
3x3 Clean Deadlift + Clean Pull @85-90% of Clean and Jerk 1RM
Clean Deadlift + Clean Pull
3x3 Clean Deadlift + Clean Pull @85-90%
Kylo Ren
Affiliate Compete (RX+)
50 Deadlifts (225/155)
50 Bar Facing Burpees
(Un-partitioned)
Freedom (RX'd)
50 Deadlifts (225/155)
50 Bar Facing Burpees
-Partition as desired-
Independence
50 Deadlifts (185/125)
50 Bar Facing Burpees
(Partition as desired)
Liberty
50 Dumbbell Deadlifts (light)
30 Up Downs
(Partition as desired)
Target time: 7:00-9:00
Time cap: 12:00
Back Squat
Week 3: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below
Back Squat Progression Overview
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week
Anakin
Affiliate Compete (RX+)
12 Thrusters (95/65)
24 GHDs (Or V-Ups)
12 Thrusters (95/65)
24 Toes to Bar
12 Thrusters (95/65)
24 Toes to Bar
12 Thrusters (95/65)
24 GHDs (Or V-Ups)
12 Thrusters (95/65)
Freedom (RX'd)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
Independence
10 Thrusters (75/55)
15 GHDs (Or V-Ups)
10 Thrusters (75/55)
15 Toes to Bar
10 Thrusters (75/55)
15 Toes to Bar
10 Thrusters (75/55)
15 GHDs (Or V-Ups)
10 Thrusters (75/55)
Liberty
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Dumbbell Thrusters (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Dumbbell Thrusters (light)
Target time: 8:00-10:00
Time cap: 13:00
Open Gym
8-10am with Coach Matt!
Steph’s 550 Rep Monster Workout!
For Time (With a Partner)
100 Wall Balls (20/14)
90 Deadlifts (95/65)
80 Push-Ups
70 Lunges
60 Power Cleans (95/65)
50 Calorie Bike
40 Pull-Ups
30 Power Snatch (95/65)
20 Thrusters (95/65)
10 Burpees
Time Cap: 40 mins
Power Snatch + Hang Squat Snatch + Overhead Squat
Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%
Snatch Pull
3×3 Snatch Pull @80-90%
Action Hank
Affiliate Compete (RX+)
21-18-15-12-9-6
Deadlifts (225/155)
GHDs (Or V-Ups)
Freedom (RX'd)
21-18-15-12-9-6
Deadlifts (185/125)
GHDs (or V-ups or Stick Sit-ups)
Independence
21-18-15-12-9-6
Deadlifts (155/105)
GHDs + 6in Riser (or V-ups or Stick Sit-ups)
Liberty
21-18-15-12-9-6
Dumbbell Deadlifts (light)
Sit Ups
Target time: 6:00-8:00
Time cap: 12:00
Bench Press
Max Rep Bench Press + Burn Out Set
Week 2:
Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Bench Press Progression Overview
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week
Agent Honeydew
Affiliate Compete (RX+)
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (50s/35s)
Freedom (RX'd)
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (35s/25s)
Independence
15:00 AMRAP
15/12 Calorie Row
15 Dumbbell Bench Press (35s/25s)
Liberty
15:00 AMRAP
12/10 Calorie Row
10 Dumbbell Bench Press (light)
Target Number of Rounds: 6.5 + Rounds
Minimum Number of Rounds before scaling: 5 Rounds
Manark
Affiliate Compete (RX+)
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (70/53)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings 70/53)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (70/53)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (70/53)
Freedom (RX'd)
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
5x50ft Shuttle Runs
10 Box Jump Overs (24/20)
20 Kettlebell Swings (35/26)
6x50ft Shuttle Runs
12 Box Jump Overs (24/20)
24 Kettlebell Swings (35/26)
7x50ft Shuttle Runs
14 Box Jump Overs (24/20)
28 Kettlebell Swings (35/26)
8x50ft Shuttle Runs
16 Box Jump Overs (24/20)
32 Kettlebell Swings (35/26)
Liberty
4 Rounds
4x50ft Shuttle Runs
8 Box Step Ups (20)
16 Russian Kettlebell Swings (light)
Target time: 14-16:00
Time cap: 20:00
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
Back Squat
Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below
Back Squat Progression Overview
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week
Dee Dee
Affiliate Compete (RX+)
2:00 AMRAP (5 sets)
15/12 Calorie Air Bike
10 Front Squats (135/95)
Max Bar Facing Burpees
-rest 2:00 between sets-
Freedom (RX'd)
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-
Independence
2:00 AMRAP (5 sets)
10/8 Calorie Air Bike
10 Front Squats (95/65)
Max Bar Facing Burpees
-rest 2:00 between sets-
Liberty
2:00 AMRAP (5 sets)
8/7 Calorie Air Bike
10 Dumbbell Front Squats (light)
Max Up Downs
-rest 2:00 between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 6 Reps
Gymnastics: Ring Dips
Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round
Dexter
Affiliate Compete (RX+)
10 Rounds
40 Double Unders
10 Toes to Bar
3 Wall Walks
Freedom (RX'd)
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks
Independence
10 Rounds
30 Double Unders
5 Toes to Bar
2 Wall Walks
Liberty
10 Rounds
30 Single Unders
5 Hanging Knee Raises
2 Inchworms
Target time: 12-14:00
Time cap: 20:00
Open Gym
8-10am with Coach Matt!
Sweaty Saturday
Teams of 2 (1 works, 1 rests) Split reps as desired
For Time
40 Strict Pull Ups
1000m row (split)
60 Devil's Press (35/25)
1000m ski erg (split)
80 Push Ups
1000m Row (split)
100 Air Squats
80 Cal Bike (split)
Numbuh Four
Affiliate Compete (RX+)
10 Squat Snatch (155/105)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (155/105)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (155/105)
Freedom (RX'd)
10 Squat Snatch (135/95)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (135/95)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (135/95)
Independence
10 Squat Snatch (115/80)
10x50ft Shuttle Runs
25 GHDs (Or V-Ups)
10 Squat Snatch (115/80)
25 GHDs (Or V-Ups)
10x50ft Shuttle Runs
10 Squat Snatch (115/80)
Liberty
12 Dumbbell Snatch (light)
8x50ft Shuttle Runs
24 Sit Ups
12 Dumbbell Snatch (light)
24 Sit Ups
8x50ft Shuttle Runs
12 Dumbbell Snatch (light)
Target time: 12-14:00
Time cap: 16:00
Gymnastics Rope Climbs
Strength Option - EMOM8:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig or Ring Rows
Even Minute: 10 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3 Rope Pull to Stand
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 2 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM [ADD 1 Rope Climb Each Round until you can’t add, max of 8 minutes]
Odd: 1, 2, 3, 4 Rope Climbs
Even: 15 Kipping Pull Ups
Gymnastics: Strict Pull-Ups
Strength Option - EMOM6:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 5-7 Strict Pull Ups
Conditioning Option
Criteria to be able to do this option: Can do 5-7 Strict Pull Ups in a Row
Minute 1: 3 Burpee Pull Ups INTO 2 Strict Pull Ups
Minute 2: 3 Burpee Pull Ups INTO 3 Strict Pull Ups
Minute 3: 3 Burpee Pull Ups INTO 4 Strict Pull Ups…
* Continue adding one strict pull-up each minute until minute 6. If you fail, repeat the previous minute until 6 minutes are complete.
Bench Press
Max Rep Bench Press + Burn Out Set
Week 1:
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Knightbrace
Affiliate Compete (RX+)
5 Rounds
1:00 Max Double Unders
1:00 Max Deficit Push Ups (4in/2in)
1:00 Rest
Freedom (RX'd)
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
Independence
No Change to Workout
Liberty
5 Rounds
1:00 Max Single Unders
1:00 Max Plate Press
1:00 Rest
Target number of reps each set:
Double Unders: 70+
Push Ups: Men: 20+/Women: 15+
Minimum number of reps before scaling:
Double Unders: 40
Push Ups: Men: 12/Women: 8
Numbuh Three
Affiliate Compete Freedom/Independence/Liberty:
Tabata Row (30 rounds)
20-seconds Max Distance Row
10-second Rest
Target Total Meters:
Men: 1900+ Meters
Women: 1600+ Meters
Mayhem Mini-Pump: Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Barbell Romanian Deadlift
Hamstring Ring Curls
Seated Dumbbell Calf Raise
Power Clean + Hang Squat Clean + Push Jerk
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-
Numbuh Two
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)
Independence
18-15-12-9-6-3
Calorie Air Bike
Dumbbell Deadlifts (35s/25s)
Dumbbell Hang Power Cleans (35s/25s)
Dumbbell Shoulder to Overhead (35s/25s)
(Womens Calories: 15-12-9-7-5-3)
Liberty
14-12-10-8-6-4
Calorie Air Bike
Dumbbell Deadlifts (light)
Dumbbell Hang Power Cleans (light)
Dumbbell Shoulder to Overhead (light)
(Womens Calories: 12-10-8-6-4-2)
Target time: 15-17:00
Time cap: 18:00
Back Squat
Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below
Nigel Uno
Affiliate Compete (RX+)
Every 4:00 (4 sets)
15 Toes to Bar
20 Burpee Box Jump Overs (24/20)
15 Toes to Bar
Freedom (RX'd)
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs (24/20)
12 Toes to Bar
Independence
Every 4:00 (4 sets)
10 Toes to Bar
12 Burpee Box Jump Overs (24/20)
10 Toes to Bar
Liberty
Every 4:00 (4 sets)
10 Hanging Knee Raises
10 Up Downs + Box Step Up (24/20)
10 Hanging Knee Raises
Target time each set: 2:15-2:45
Time cap each set: 3:00