Community Cup Workout 2
Servant Strength
Affiliate Compete (RX+)
Every 4:00 (8 sets)
12/10 Calorie Air Bike
12 Burpees
12/10 Calorie Air Bike
Freedom (RX'd)
Every 4:00 (8 sets)
12/10 Calorie Air Bike
10 Burpees
12/10 Calorie Air Bike
Independence
Every 4:00 (8 sets)
10/8 Calorie Air Bike
8 Burpees
10/8 Calorie Air Bike
Liberty
Every 4:00 (8 sets)
8/7 Calorie Air Bike
8 Up Downs
8/7 Calorie Air Bike
Target time each set: 1:45-2:15
Time cap each set: 2:30
Community Cup Workout 3
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
Optional Finisher
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (20/14)
* Rotate every time the other partner completes the wall balls. Score is total calories on the rower.
Independence
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (14/10)
Liberty
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 15 Wall Ball Thrusters (light)
Target number of Calories: 80/65+ Calories
Minimum number of Calories before scaling: 70/55 Calories
Open Gym
8-10am with Coach Matt
2-4pm with Coach Mike
Yoga
10:30-11:30 with Liv!
Dirty Thirty
AMRAP 30 - Teams of 3
(Split reps as needed)
Freedom (RX)
30 Single Arm Hang Snatches (50/35)
30 Dumbbell Box Step-Ups (24/20)
30 Single Arm S2O
30 Burpee Box Jumps
30 Dumbbell Goblet Squats
30 V-Ups
*Each partner must row 1000m at some point in the WOD
Independence
30 Single Arm Hang Snatches (35/25)
30 Dumbbell Box Step-Ups (20/16)
30 Single Arm S2O
30 Burpee Box Jumps
30 Dumbbell Goblet Squats
30 V-Ups
*Each partner must row 1000m at some point in the WOD
Liberty
15 Single Arm Hang Snatches (Choose Weight)
15 Dumbbell Box Step-Ups (Choose Height)
15 Single Arm S2O
15 Up Downs
15 Air Squats
15 Sit-Ups
*Each partner must row 500m at some point in the WOD
Bench Press
Heavy Single Bench Press
Ira Hayes
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
10 Squat Clean Thrusters (135/95)
30 Handstand Push Ups
20 Thrusters (135/95)
20 Strict Handstand Push Ups
30 Front Squats (135/95)
10 Wall Walks
Independence
10 Squat Clean Thruster (115/85)
30 Handstand Push Ups
20 Thrusters (115/85)
20 Handstand Push Ups or 10 Strict HSPU
30 Front Squats (115/85)
10 Wall Walks
Liberty
10 Dumbbell Squat Clean Thruster (light)
30 Push Ups
20 Thrusters (light)
20 Dumbbell Push Press (light)
30 Front Squats (light)
10 Inchworms
Target time: 12:00-14:00
Time cap: 16:00
Highwaymen
Freedom (RX'd)
Every 2:00 (10 sets)(Alternating Rounds)
200m Run
20 Wall Balls (20/14)
*Run, Wall Balls, Run, Wall Balls…
Independence
Every 2:00 (10 sets)(Alternating Rounds)
200m Run
20 Wall Balls (14/10)
*Run, Wall Balls, Run, Wall Balls…
Liberty
Every 2:00 (10 sets)(Alternating Rounds)
200m Run
20 Wall Ball Thrusters (light)
*Run, Wall Balls, Run, Wall Balls…
- Target time each set: 40-50 seconds
- Time cap each set: 1:00
Gymnastics Test: Pull-Ups
Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
American IV
Affiliate Compete (RX+)
30:00 AMRAP
1000m Row
30 GHDs
30 Burpees over Rower
Freedom (RX'd)
30:00 AMRAP
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower
Independence
30:00 AMRAP
850m Row
20 GHDs (Or V-Ups)
15 Burpee over Rower
Liberty
30:00 AMRAP
500m Row
20 Sit Ups
10 Up Downs
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
Sandbag 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
Back Squat
1x1
June Carter
Affiliate Compete (RX+)
15:00 AMRAP
2 Ring Muscle Ups
2 Back Squats (225/155)
30ft Handstand Walk (15 feet out and back)
-Add 2 reps to the muscle-ups and squats every round
Freedom (RX'd)
15:00 AMRAP
2 Muscle Ups (Or 2x Chest to Bar)
2 Back Squats (185/125)
2 Wall Walks
*Add 2 reps to the muscle-ups and squats every round
Independence
15:00 AMRAP
2 Kipping Chest to Bar
2 Back Squats (155/105)
2 Wall Walks
-Add 2 reps to the kipping chest to bar and squats every round
Liberty
15:00 AMRAP
2 Jumping Pull Ups
2 Dumbbell Front Squats (light)
30ft Bear Crawl (15 feet out and back)
-Add 2 reps to the jumping pull ups and squats every round
Target number of reps: 80+ Reps (round 6+)
Minimum number of reps before scaling: 70 Reps (5 rounds)
Cash
Affiliate Compete (RX+)
5 sets
2:00 AMRAP
100m Run
10 Clean and Jerks (115/85)
Max Box Jumps Over (30/24)
-Rest 1:00 Between sets-
Freedom (RX'd)
5 sets
2:00 AMRAP
100m Run
10 Clean and Jerks (95/65)
Max Box Jump Overs (30/24)
-Rest 1:00 Between sets-
Independence
5 sets
2:00 AMRAP
100m Run
10 Clean and Jerks (75/55)
Max Box Jump Overs (24/20)
-Rest 1:00 Between sets-
Liberty
5 sets
2:00 AMRAP
100m Run
8 Dumbbell Clean and Jerks (light)
Max Box Step Ups (24/20)
-Rest 1:00 Between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 7 Reps
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
Open Gym
8-10am with Coach Matt!
2-4pm with Coach Mike!
Metcon
6 Rounds (30 Minutes)
1 Minute Per Station: Switch Every :30
Reverse Lunges
Alternating Hang DB Snatch 35/25
Pull-ups
Alternating Single Arm Devil’s Press - 35/25
Sit-ups
Bench Press
Max Rep Bench Press + Burn Out Set
Week 10:
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
Benning
Affiliate Compete (RX+)
3 Rounds:
15 Deadlifts (225/155)
12 Strict Handstand Push Ups
15 Chest to Bar
-@ 7:00-
3 Rounds
12 Deadlifts (275/175)
9 Strict Handstand Push Ups
9 Bar Muscle Ups
Freedom (RX'd)
3 rounds:
15 Deadlifts (185/125)
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (225/155)
9 Handstand Push Ups
6 Bar Muscle Ups
Independence
3 rounds:
15 Deadlifts (155/105)
10 Handstand Push Ups
12 Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (185/125)
8 Handstand Push Ups
4 Bar Muscle Ups (OR 8 Chest to Bar)
Liberty
2 sets
3 rounds:
15 Dumbbell Deadlifts (light)
12 Dumbbell Push Press (light)
9 Ring Rows
-@ 6:00 repeat-
Target time each set: 4:00-4:30
Time cap each set: 6:00 (overall cap 13:00)
Back Squat
Week 10: 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
Pendleton
Affiliate Compete (RX+)
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 Med Ball GHDs (20/14) after each set
Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 GHDs after each set (Or 12 V-Ups)
Independence
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
8 GHDs + 6in Riser after each set (Or 10 V-Ups)
Liberty
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 Sit Ups after each set
Target time: 11:00-13:00
Time cap: 16:00
Squat Snatch
Every 1:30 (6 sets)
1 Squat Snatch @85%+
Snatch Deadlift + Snatch Pull
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
Bethesda
Affiliate Compete (RX+)
Every 4:00 (4 sets)
75 Double Unders
10 Burpee Box Jump Overs (30/24)
6 Power Snatch (155/105)
Freedom (RX'd)
Every 4:00 (4 sets)
60 Double Unders
10 Burpee Box Get Overs (30/24)
6 Power Snatch (135/95)
Independence
Every 4:00 (4 sets)
50 Double Unders
10 Burpee Box Get Overs (24/20)
6 Power Snatch (115/85)
Liberty
Every 4:00 (4 sets)
60 Single Unders
10 Burpee Box Get Overs (20/16)
10 Alternating DB Snatch (light)
Target time each set: 2:10-2:30
Time cap each set: 3:00
Repeat Workout 53
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
12:00 AMRAP
10-15-20-25….
Calorie Air Bike
25-50-75-100-125ft...
Sandbag Carry (100/75)(OR Kettlebell Front Rack Carry (2x53/35))
Women Calories: 8-12-16-20…
-Rest 3:00-
12:00 AMRAP
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft...
Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
- Repeat from May 28, 2024 -
Independence
AMRAP 12:00
5-10-15-20….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (75/50) (OR Kettlebell Front Rack Carry (2x35/26))
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))
Womens Calories: 4-8-12-16-20…
Liberty
AMRAP 12:00
4-8-12-16….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2x26/15))
-Rest 3:00-
AMRAP 12:00
4-8-12-16….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))
Womens Calories: 3-6-9-12…
Keep the yards the same (5-10-15..)
Every 5ft of Carry and Sled = 1 rep
Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)
Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)
Mayhem Mini-Pump: Core
3 rounds:
30 Seated Oblique Twists with Med Ball (L+R=1)
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 1 minute between rounds-
Seated Oblique Twists with Med Ball
Isolateral DB Farmers Carry
Murph
Freedom (RX'd)
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.
This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support.
When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.
Independence
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Liberty
800m Run
10 rounds:
10 Jumping Pull-ups
15 Bar Push-ups
20 Alternating Box StepUps
800m Run
Target time: sub 40 minutes
Time cap: 45 - 60 min
Open Gym
8-10am with Coach Matt!
2-4pm with Coach Mike!
Sweaty Saturday with Coach Tim
30 Minute AMRAP
Teams of 2
1 works/1 rests (except for the burpees)
50 Cal Row
40 Air Squats
30 Single DB shoulder to overhead 50/35
20 Single DB step ups 50/35
10 Synchro Burpees
Forrest
Affiliate Compete (RX+)
2 sets:
300/250m Row
15 Front Squats (115/85)
100 Double Unders
15 Shoulder to Overhead (115/85)
100 Double Unders
15 Thrusters (115/85)
300/250m Row
-rest 5:00 between sets-
Freedom (RX'd)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-
Independence
2 Sets:
250/225m Row
15 Front Squats (75/55)
60 Double Unders
15 Shoulder to Overhead (75/55)
60 Double Unders
15 Thrusters (75/55)
250/225m Row
-rest 5:00 between sets-
Liberty
2 Sets:
200/175m Row
10 Dumbbell Front Squats (light)
50 Single Unders
10 Dumbbell Shoulder to Overhead (light)
50 Single Unders
10 Dumbbell Thrusters (light)
200/175m Row
-rest 5:00 between sets-
Target time each set: 8:00-10:00
Time cap each set: 12:00 (29:00 overall time cap)
Rope Climbs
Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 10 Ab Mat Sit Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 10 Alternating V Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 12 V-Ups
Even Minute: 2-3 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute AMRAP
1, 2, 3, 4... Rope Climbs
400 meter run
(continue to add one rope climb each round)
Strict Pull-Ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs
Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs