Deadlift

6 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-

Blofeld

Affiliate Compete (RX+)

For Time:

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

Deadlift (115/85)

Hang Power Clean (115/85)

Front Squat (115/85)

Shoulder to Overhead (115/85)

Freedom (RX'd)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Shoulder to Overhead (95/65)

Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (75/55)
Hang Power Clean (75/55)
Front Squat (75/55)
Shoulder to Overhead (75/55)

Liberty
For Time:
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Deadlift (light)
Double Dumbbell Hang Power Clean (light)
Double Dumbbell Front Squat (light)
Double Dumbbell Push Press (light)

• Target time: 13:00-15:00

• Time cap: 18:00

Open Gym

8-9:00am with Coach Matt!

Yoga

9:15am-10am with Liv!

Open Gym

2-4pm with Coach Mike!

Keeper of the Flame

For Time: With a Partner

Compete (RX+)

70/53

Freedom (RX)

400m Run

56 Kettlebell Swings (53/35)

56 Wall Ball Shots (20/14)

56 Goblet Squats (53/35)

400m Run

42 Kettlebell Swings (53/35)

42 Wall Ball Shots (20/14)

42 Goblet Squats (53/35)

400m Run

30 Kettlebell Swings (53/35)

30 Wall Ball Shots (20/14)

30 Goblet Squats (53/35)

400m Run

18 Kettlebell Swings (53/35)

18 Wall Ball Shots (20/14)

18 Goblet Squats (53/35)

Independence/Liberty

Scale as needed

Target Time: 22-24 minutes

Time Cap: 28 minutes

Split all reps in order listed (You go/I go)

*Each run is performed together

Snatch Pull + Snatch

5 sets
1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00-

Freddy Jones

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
11-9-7-5
Power Snatch (135/95)
Bar Muscle Ups (Or 2x Chest to Bar)

Independence
11-9-7-5
Power Snatch (115/85)
9-7-5-3
Bar Muscle Ups (Or 2x Chest to Bar)

Liberty
12-10-8-6
Dumbbell Snatch (light, alternating)
Up Down + Ring Row

• Target time: 8:00-10:00

• Time cap: 14:00

Front Squat

3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00-3:00-

Shaggy Rogers

Affiliate Compete (RX+)

15:00 AMRAP

15 Dumbbell Bench Press (50s/35s)

15 GHDs

60 Double Unders

Freedom (RX'd)
15:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
15 GHDs
40 Double Unders

Independence
15:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 GHDs
30 Double Unders

Liberty
15:00 AMRAP
10 Dumbbell Bench Press (light)
10 Sit Ups
30 Single Unders

• Target number of Rounds: 6.5+ Rounds

• Minimum number of Rounds before scaling: 5 Rounds

Redbeards Ghost

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

10 Rounds
10/8 Calorie Ski (Or Row)
3 Power Clean & Jerks (50-60%)

Independence
10 Rounds
8/7 Calorie Ski (Or Row)
3 Power Clean & Jerks (50-60%)

Liberty
10 Rounds
6/5 Calorie Ski (Or Row)
5 Dumbbell Power Clean & Jerks (light)

• Target time: 14-16 minutes

• Time cap: 18 minutes

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

Gymnastics: Handstand Walk/Hold

EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs

Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against

Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall

Daphne’s Ladder

Affiliate Compete (RX+)

25-50-75-100-125ft Single Dumbbell Walking Lunge (70/50)

5-10-15-20-25 Burpee Over Dumbbell

200m Run after each round

Freedom (RX'd)
25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round

Independence
25-50-75-100-125ft Single Dumbbell Walking Lunge (35/25)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round

Liberty
25-50-75-100-125ft Walking Lunge (bodyweight)
5-10-15-20-25 Burpee Over Dumbbell
100m Run after each round

• Target time: 16:00-18:00

• Time cap: 22:00

Deadlift

3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-

Scoobs

Affiliate Compete (RX+)

Every 4:00 (4 sets)

30/24 Calorie Air Bike

30 Kettlebell Swings (53/35)

Freedom (RX'd)
Every 4:00 (4 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings (53/35)

Independence
Every 4:00 (4 sets)
20/16 Calorie Air Bike
25 Kettlebell Swings (35/26)

Liberty
Every 4:00 (4 sets)
15/12 Calorie Air Bike
15 Russian Kettlebell Swings (light)

• Target time each set: 2:15-2:45

• Time cap each set: 3:00

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Liv!

Open Gym

2-4pm with Coach Mike!

Saturday with Coach Liv!

20 Minute AMRAP with a Partner

You Go/I Go - Switching after each movement

10 Wall Balls 20/14

10 Break Dancers

10 Ball Slams

12 Push Ups

6 Burpee Box Jump Overs 24/20”

200 Meter Run Together

Target Rounds 3.5+

10 Minute Abs

10 Minute AMRAP - You Go/I Go

50M Single Arm Kettlebell Carry

12 Plank Rocks

12 Flutter Kicks

Front Squat

5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-

Box jump by Height

Box Jumps: Moderate-High Height

5 sets
3 Box Jumps

King Randor

Affiliate Compete (RX+)

10:00 AMRAP

1 Legless Rope Climb (Or 5 Strict Pull Ups)

10 Ring Push Ups (Or Deficit Push Ups (4in/2in))

Freedom (RX'd)
10:00 AMRAP
1 Rope Climb (or 3 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))

Independence
10:00 AMRAP
1 Rope Climb (Or 3 Strict Pull Ups)
8 Ring Push Ups (Or Deficit Push Ups (4in/2in))

Liberty
10:00 AMRAP
1 Zombie Rope Climb (Or 5 Ring Rows)
8 Bar Push Ups

• Target number of Rounds: 7+ Rounds

• Minimum number of Rounds before scaling: 5 Rounds

Deadlift

5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
- Complete 1 set every 1:30-2:00-

Broad Jump

Record best set (Total distance of best set of 3 jumps)

Beast Man

Affiliate Compete (RX+)

Teams of 2

4 Rounds

50/40 Calorie Air Bike

25 Synchro Burpee to Bar (6in)

Freedom (RX'd)
Teams of 2
4 Rounds
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)

Independence
Teams of 2
4 Rounds
32/24 Calorie Air Bike
16 Synchro Burpee to Bar (6in)

Liberty
Teams of 2
4 Rounds
20/16 Calorie Air Bike
10 Synchro Up Downs

• Target time: 16:00-18:00

• Time cap: 20:00

Battle Cat

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50% of Snatch 1RM)

Independence
Every 1:30 (9:00)
10/8 Calorie Row (Or Ski)
5 Hang Squat Snatches (@50%)

Liberty
Every 1:30 (9:00)
8/7 Calorie Row (Or Ski)
8 Hang Dumbbell Snatch (light)

• Target time each set: 45-60 seconds

• Time cap each set: 1:10

Mayhem Mini-Pump: Shoulders

4 Rounds

10 Barbell Strict Press @ moderate weight – maintain control and quality - RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality - RPE 7
-rest 2 minutes b/t 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.

Score the Strict Press, comment with the DB Raise

DB Snow Angel Raise

Gymnastics: Handstand Push Ups

Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]

• Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups

• Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups

• Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]

Teela-Na

Affiliate Compete (RX+)

800m Run

-into-

5 Rounds

20 Toes to Bar

4 Wall Walks

-into-

800m Run

Freedom (RX'd)
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run

Independence
800m Run
-into-
5 Rounds
10 Toes to Bar
2 Wall Walks
-into-
800m Run

Liberty
400m Run
-into-
5 Rounds
10 Hanging Knee Raises
25ft Bear Crawl
-into-
400m Run

• Target time: 16:00-18:00

• Time cap: 20:00

Squat Clean + Front Squat + Push Jerk

4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4x3 @ 80% of C&J)
-complete a set every 1:30-2:00-

He-man

Affiliate Compete (RX+)

15:00 AMRAP

12-10-8-6-4

Back Rack Lunge In place (155/105)

Box Jump Over (36/30)

-into-

Max Distance Ski (Or Row)

Freedom (RX'd)
15:00 AMRAP
12-10-8-6-4
Back Rack Lunge In place (155/105)
Box Jump Overs (30/24)
-into-
Max Distance Ski (Or Row)

Independence
15:00 AMRAP
12-10-8-6-4
Back Rack Lunge In place (135/95)
Box Jump Over (24/20)
-into-
Max Distance Ski (Or Row)

Liberty
15:00 AMRAP
12-10-8-6-4
Dumbbell Lunge In place (light)
Box Step Up and Overs (24/20)
-into-
Max Distance Ski (Or Row)

• Target Distance: 1500/1200m +

• Minimum Distance before scaling: No minimum

Open Gym

2-4pm with Coach Mike!

Glorious Burn

With a Partner (For Time)

Compete (RX+)

100 KBS (70/53)

2000m Ski

100 KB Goblet Squats (70/53)

200 Calorie Bike

100 Wall Balls (20/14)

100 Burpees

100 Sit-Ups

Freedom (RX)

100 KBS (53/35)

2000m Ski

100 KB Goblet Squats (53/35)

200 Calorie Bike

100 Wall Balls (20/14)

100 Burpees

100 Sit-Ups

Independence

100 KBS (35/26)

2000m Ski

100 KB Goblet Squats (35/26)

200 Calorie Bike

100 Wall Balls (14/10)

100 Burpees

100 Sit-Ups

Liberty

100 KBS (light)

2000m Ski

100 KB Goblet Squat (light)

200 Calorie Bike

100 Wall Ball Thrusters (light)

100 Up Downs

100 Sit-Ups

- Target Time: 40-45 mins

- Time Cap: 50 mins

Partner Fight Gone Bad

6 Rounds with a Partner

:30 on/:30 off YGIG

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (20in)

Push Press (75/55)

Row (Calories)

1 Minute Rest - Together

KC Packers

Affiliate Compete (RX+)

Modify the machine to 15/10 calories each time

Freedom (RX'd)
Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-

Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-

Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-

Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.

Independence
Modify the machine to 10/8 calories each time

Liberty
Teams of 2
9 Rounds:
Partner 1: 8/7 Calorie Machine
Partner 2: Knee Plank Hold (elbows)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.

• Target time: 16:00-18:00

• Time cap: 22:00

Gymnastics: Handstand Walk Practice

EMOM 10
Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block.

Level 1:
Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.
Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg)

Level 2:
Even minute: 30 seconds max effort handstand walk
Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg)

Level 3:
Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape]
Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg)

Brooklyn Robins

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)

Independence
No Change to Workout

Liberty
Every 2:00 (12:00)
40 Single Unders
4 Dumbbell Cleans + 4 Dumbbell Squats + 4 Dumbbell Push Press (light)

• Target time each set: :50-1:05

• Time cap each set: 1:15

Shock Method

“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-

Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.