Deadlift
4 sets
2 Deadlift @88% + 4 Bounding Jumps
- Complete 1 set every 1:30-2:00
Bounding Jump
4 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
Louisville Colonels
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower
Independence
No Change to Workout
Liberty
For Time:
20 Up Downs
400m Row
20 Up Downs
Target time: Sub 7:00
Time cap: 10:00
Hang Snatch + OH Squat
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
- Complete 1 set every 1:30-2:00
The Dudes
Affiliate Compete (RX+)
5 Rounds
21/20 Calorie Air Bike
18 GHDs
12 Double Dumbbell Step Ups (50s/35s)(24/20)
Freedom (RX'd)
5 Rounds
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)
Independence
5 Rounds
16/13 Calorie Air Bike
12 GHDs + 6in Riser (Or V-Ups)
9 Double Dumbbell Step Ups (35s/25s) (20/16 box)
Liberty
5 Rounds
12/10 Calorie Air Bike
15 Sit Ups
9 Single Dumbbell Step Ups (light) (20/16 box)
Target time: 16:00-18:00
Time cap: 20:00
Open Gym
8-10am with Coach Matt!
Yoga
9:15-10am with Liv
Open Gym
2-4pm with Coach Mike!
Sany 2.0
AMRAP 30 with a Partner
2 Devils Press (35s/25s)
10 Burpees over DB's
20 DB Deadlifts (35s/25s)
30 Air Squats
Long ½ Lap Run (OR 150m Row/Ski)
Partner 1 works, Partner 2 rests
It works like this:
P1, 2 Devil's Press
P2, 2 Devil's Press
P1, 10 Burpee over DB's
P2, 10 Burpee over DB's
You catch the drift…
1 Round = Both partners fully completing all of the work
Clean and Jerk
15:00 to Find
1RM Clean and Jerk (build across sets)
Chicago Slice
Affiliate Compete (RX+)
For Time:
200 Double Unders
60 Chest to Bar
40 Back Squats (135/95)
60 Kettlebell Swings (53/35)
200 Double Unders
Freedom (RX'd)
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats (95/65)
50 Kettlebell Swings (53/35)
150 Double Unders
Independence
For Time:
120 Double Unders
50 Pull Ups
50 Back Squats (75/55)
50 Kettlebell Swings (35/26)
120 Double Unders
Liberty
For Time:
150 Single Unders
50 Ring Rows
30 Dumbbell Squats (Light)
50 Russian Kettlebell Swings (light)
150 Single Unders
Target time: 12:00-14:00
Time cap: 18:00
Gymnastics: Handstand Push Ups
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.
Dallas Flash
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
2 Rounds
12 Bench Press (135/85)
12 GHD Sit Ups
-@5:00-
24 Bench Press (135/85)
24 GHD Sit Ups
-@10:00-
24 GHD Sit Ups
24 Bench Press (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups
12 Bench Press (135/85)
Independence
2 Rounds
12 Bench Press (115/75)
12 GHDs (Or V-Ups)
-@5:00-
24 Bench Press (115/75)
24 GHDs (Or V-Ups)
-@10:00-
24 GHDs (Or V-Ups)
24 Bench Press (115/75)
-@15:00-
2 Rounds
12 GHDs (Or V-Ups)
12 Bench Press (115/75)
Liberty
2 Rounds
12 Dumbbell Bench Press (light)
12 Sit Ups
-@5:00-
24 Dumbbell Bench Press (light)
24 Sit Ups
-@10:00-
24 Sit Ups
24 Dumbbell Bench Press (light)
-@15:00-
2 Rounds
12 Sit Ups
12 Dumbbell Bench Press (light)
Target time each set: 2:00-3:00
Time cap each set: 3:30
Deadlift
5 sets
3 Deadlifts @80%
3 Broad Jumps
Broad jump
Record Best set Total Distance (Best 3 Jumps Total)
Carolina Hogs
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
4 Rounds
400m Run
40/32 Calorie Row
Independence
4 Rounds
400m Run
30/24 Calorie Row
Liberty
4 Rounds
300m Run
20/16 Calorie Row
Target time: 17:00-19:00
Time cap: 22:00
Orlando Squeeze
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 2:00 (16:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)
Independence
Every 2:00 (16:00)
10/8 Calorie Bike
5 Power Snatches (50-60%)
Liberty
Every 2:00 (16:00)
8/7 Calorie Bike
6 Dumbbell Snatches (light)
Target time each set: 50 seconds - 65 seconds
Time cap each set: 1:15
Accessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Front Squat
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)
Box Jumps By Height
5 sets
4 Box Jumps
Atlanta Bouncers
Affiliate Compete (RX+)
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (50s/35s)
-rest 2:00 between sets-
Freedom (RX'd)
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
Independence
3 sets
5:00 AMRAP
3 Handstand Push Ups
5 Burpee Over Dumbbells
7 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
Liberty
3 sets
5:00 AMRAP
3 Push Ups
5 Up Downs
7 Single Dumbbell Squats (light)
-rest 2:00 between sets-
Target number of Rounds each set: 3.5 Rounds +
Minimum number of Rounds before scaling: 2.5 Rounds
Open Gym
8-9am with Coach Matt!
Yoga
9:15-10am with Liv!
Open Gym
2-4pm with Coach Mike!
20 Some Things
AMRAP 35 (With a Partner)
Run together, split the work
300m Run
20 Ground-to-Overhead Plate Touches (35/25)
20 Box Step-Ups (24/20)
20 Sit-Ups
20 Dumbbell Push Press (35/25)
20 Lunges
***FIRST TO GUESS MY FAVORITE HERO WORKOUT GETS TO PICK THE PLAYLIST FOR THE HOUR***
Snatch
15:00 to Find
1RM Squat Snatch (build across sets)
Denver Outlaws
Affiliate Compete (RX+)
5 Rounds
25 Wall Balls (20/14)
20 Toes to Bar
200m Run
Freedom (RX'd)
5 Rounds
25 Wall Balls (20/14)
15 Toes to Bar
200m Run
Independence
5 Rounds
25 Wall Balls (14/10)
10 Toes to Bar
200m Run
Liberty
5 Rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
100m Run
Target time: 12:00-14:00
Time cap: 18:00
Hammerheads
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)
Independence
No Change to Workout
Liberty
Every 2:00 (14:00)
150/125m Row
4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light)
Target time each set: 1:10-1:20
Time cap each set: 1:30
Shock Method: Press
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
Front Squat
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Waterdogs
Affiliate Compete (RX+)
4 sets:
20/16 Calorie Air Bike
20 Goblet Squats (53/35)
20 Box Step Ups (24/20)
-rest 1:00 between sets-
Freedom (RX'd)
4 sets:
20/16 Calorie Air Bike
20 Goblet Squats (35/25)
20 Box Step Ups (20)
-rest 1:00 between sets-
Independence
4 sets:
16/13 Calorie Air Bike
16 Goblet Squats (35/25)
16 Box Step Ups (20)
-rest 1:00 between sets-
Liberty
4 sets:
12/10 Calorie Air Bike
10 Goblet Squats (light)
10 Box Step Ups (20/16)
-rest 1:00 between sets-
Target time each set: 2:50-3:10
Time cap each set: 4:00
Gymnastics: Handstand Walk Practice
EMOM 10
Level 1:
Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position.
Odd Minute: Double KB Overhead Walk (light weight)
Level 2:
Even minute: 15-foot handstand walk or 30 seconds of practice
Odd Minute: Double KB Overhead Walk (53/35)
Level 3:
Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds)
Odd Minute: Double KB Overhead Walking Lunge (70/53)
Whipsnakes
Affiliate Compete (RX+)
150 Double Unders
50 Alt Hang Dumbbell Snatch (50/35)
30 GHDs
15 Wall Walks
30 GHDs
50 Alt Hang Dumbbell Snatch (50/35)
150 Double Unders
Freedom (RX'd)
120 Double Unders
40 Alt Hang Dumbbell Snatch (50/35)
20 GHDs (Or V-Ups)
10 Wall Walks
20 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (50/35)
120 Double Unders
Independence
100 Double Unders
40 Alt Hang Dumbbell Snatch (35/25)
15 GHDs (Or V-Ups)
8 Wall Walks
15 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (35/25)
100 Double Unders
Liberty
100 Single Unders
20 Alt Hang Dumbbell Snatch (light)
20 Sit Ups
10 Inchworms
20 Sit Ups
20 Alt Hang Dumbbell Snatch (light)
100 Single Unders
Target time: 13:00-15:00
Time cap: 20:00
Deadlift
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
The Mule
Affiliate Compete (RX+)
21-15-9
Deadlift (315/205)
Burpee Pull Up
Freedom (RX'd)
21-15-9
Deadlift (275/185)
Burpee Pull Ups
Independence
21-15-9
Deadlift (225/155)
Burpee Pull Up
Liberty
21-15-9
Kettlebell Sumo Deadlift (moderate)
Up Down + Jumping Pull Up
Target time: Sub 7:00
Time cap: 10:00
Open Gym
8-9am with Coach Matt!
Yoga
9:15-10am with Liv!
Kettlebell Killer
AMRAP 16
With a Parter (YGIG)
5 Double Kettlebell Rows
4 Russian Kettlebell Swings
3 Kettlebell Front Squats
2 Kettlebell Shoulder to Overhead
-5:00 Rest-
Burpee challenge for Reps
Community Cup Workout 1
Accessory
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Standing Landmine Twists
Landmine Press
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Mission: Community
Affiliate Compete (RX+)
25-20-15-10
Bench Press (155/95)
400m Run after each set
Freedom (RX'd)
25-20-15-10
Bench Press (135/85)
400m run after each set
Independence
25-20-15-10
Bench Press (115/75)
400m Run after each set
Liberty
15-12-9-6
Dumbbell Bench Press (light)
300m Run after each set
Target Time: 13:00-15:00
Time Cap: 18:00
Mayhem Mini-Pump: Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-