Open Gym!
8-9am with Coach Liv!
Yoga!
9:15-10am with Coach Liv!
Open gym!
2-4pm with Coach Mike!
Cardio Sandwich
With a Partner
Split reps however - swap 200's on run/row
60 DB Thrusters (35/25)
60 Plate Sit-Ups (25/15)
60 Burpees
10 200m Runs or Rows
60 Burpees
60 Plate Sit-Ups (25/15)
60 DB Thrusters (35/25)
Goal: 30 minutes
Time Cap: 35 minutes
Times Union Center
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)
Independence
Every 1:30 (8 sets)
35 Double Unders
4 Squat Snatches (50-60%)
Liberty
Every 1:30 (8 sets)
50 Single Unders
8 Dumbbell Snatches (light)
Target Time: 45-60 seconds
Time Cap each set: 1:10
Gymnastics: Handstand Pushups
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups
The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don't need to break.
Erie Canal
Affiliate Compete (RX+)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x50/35)
-rest 5:00-
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x50/35)
(Female Calories: 16-12-8-8)
Freedom (RX'd)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Dumbbell Bench Press (2x35/25)
*Female Calories: 16-12-8-8
Independence
16-12-8-8 Calorie Ski OR Row
21-15-9-9 Dumbbell Bench Press (2x25/15)
-rest 5:00-
16-12-8-8 Calorie Ski or Row
21-15-9-9 Dumbbell Bench Press (2x25/15)
(Female Calories: 12-10-6-6)
Liberty
2 sets
10-8-6-6
Calorie Ski OR Row
Dumbbell Bench Press (light)
-rest 5:00 between sets-
(Female Calories: 8-6-4-4)
Target time each set:
First part: 6:00-8:00
Second part: 5:00-7:00Time cap each set: 10:00
Mayhem Mini-Pump: Upper Body Anterior
3-4 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute 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.
Deadlift
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
1777
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
16 Ring Muscle Ups (Or 32 Chest to Bar Pull Ups)
Independence
3 Rounds
6 Toes to Bar
8 Deadlifts (155/105)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
10 Toes to Bar
12 Deadlifts (155/105)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
24 Chest to Bar Pull Ups
Liberty
3 Rounds
8 Hanging Knee Raises
8 Dumbbell Deadlifts (light)
25ft Bear Crawl
-straight into-
2 Rounds
10 Hanging Knee Raises
10 Dumbbell Deadlifts (light)
25ft Bear Crawl
-straight into-
16 Jumping Pull Ups
Target time: 11:00-13:00 minutes
Time cap: 16:00
Erastus Corning
Affiliate Compete (RX+)
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…
Burpee Box Jump Overs (24/20)
4x50ft Shuttle Runs after each set
Freedom (RX'd)
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
4x50ft Shuttle Runs after each set
Independence
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
3x50ft Shuttle Runs after each set
Liberty
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Up Down + Box Step up (20)
2x50ft Shuttle Runs after each set
Target number of Rounds: 8+ Rounds
Minimum number of Rounds before scaling: 6 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
Clean and Jerk
15:00 to Find
1RM Clean and Jerk (build across sets)
Capital of Grit
Affiliate Compete (RX+)
4 sets (1 set every 5:00)
16/12 Calorie Air Bike (or 20/16 Calorie Bike Erg)
30 Wall Balls (20/14)(10/9)
10 Clean and Jerks (135/95) - all singles
Freedom (RX'd)
4 sets (1 set every 5:00)
12/10 Calorie Air Bike (or 16/13 Calorie Bike Erg)
24 Wall Balls (20/14)
8 Clean and Jerks (115/80) (all singles)
Independence
4 sets (1 set every 5:00)
10/8 Calorie Air Bike (or 14/11 Calorie Bike Erg)
20 Wall Balls (20/14)
8 Clean and Jerk (95/65) (all singles)
Liberty
4 sets (1 set every 5:00)
8/6 Calorie Air Bike (or 10/8 Calorie Bike Erg)
15 Wall Ball Thrusters (light)
5 Double Dumbbell Clean and Push Press (light)
Target time each set: 2:30–3:30
Time cap each set: 4:00
Open Gym
8-9am with Coach Matt!
Yoga
9:15-10am with Coach Liv!
Open Gym
2-4pm with Coach Mike!
Saturday with Coach Sam!
KBS, Row, Wall Balls
The Ranch
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 2:00 (16:00)
12/10 Calorie Air Bike (Or 15/12 Calorie Bike Erg)
6 Hang Power Cleans + 4 Push Jerks (50-60%)
Independence
Every 2:00 (16:00)
10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)
6 Hang Power Cleans + 4 Push Jerks (50-60%)
Liberty
Every 2:00 (16:00)
6/5 Calorie Air Bike (Or 8/7 Calorie Bike Erg)
6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light)
Target time each set: 1:10 -1:30
Time cap each set: 1:30
Shock Method (Press)
“Shock Method”
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
2 sets
1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
The OPEN
Affiliate Compete (RX+)
For Time:
200 Double Unders
100 Air Squats
75 GHDs
100 Air Squats
200 Double Unders
Freedom (RX'd)
200 Double Unders
75 Air Squats
50 GHDs (Or V-Ups)
75 Air Squats
200 Double Unders
Independence
For Time:
150 Double Unders
60 Air Squats
35 GHDs (Or V-Ups)
60 Air Squats
150 Double Unders
Liberty
For Time:
200 Single Unders
50 Air Squats
50 Sit Ups
50 Air Squats
200 Single Unders
Target Time: 11:00-14:00
Time Cap: 18:00
Gymnastics: Handstand Walk/Hold
EMOM 10
Level 1:
Even minute: 30 seconds of wall walks to a height of comfort level
Odd Minute: Double KB Overhead Static Hold [light weight]
Level 2:
Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]
Odd Minute: Double KB Overhead Static Hold (53/35 lbs)
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 Static Hold (70/53 lbs)
MVP Arena
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8... reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
Score is total reps of Bar Muscle Ups and Wall Walks in each set.
Independence
3 sets:
5:00 AMRAP
400m Run
into 1, 2, 3, 4… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
2, 4, 6, 8…..
Wall Walks
-rest 2:00 between sets-
Liberty
3 sets:
5:00 AMRAP
300m Run
into 2, 4, 6, 8… reps in remaining time of:
Jumping Pull Ups
Inchworms
-rest 2:00 between sets-
Target number of reps each set: In the round of 8
Minimum number of reps before scaling: Into the round of 6
Deadlift
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
The Unknowable
Affiliate Compete (RX+)
5 Rounds
20 Lunges in Place (50s/35s)
8 Burpee Box Get Overs (48/40)
Freedom (RX'd)
5 Rounds
20 Lunges in Place (50s/35s)
6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24)
Independence
5 Rounds
20 Lunges in Place (35s/25s)
4 Burpee Box Get Overs (48/40) (Or 8 Burpee Box Get Overs (30/24)
Liberty
5 Rounds
20 Lunges in Place (light)
6 Up Downs + Box Step Ups (24/20)
Target time: 9:00-11:00
Time cap: 15:00
Snatch + Snatch Balance
4 sets
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-
The Unknown
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
21-15-9
Calorie Ski (OR Row) (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Ski (OR Row) (Female Calories: 16-12-7)
Overhead Squats (75/55)
-@16:00-
21-15-9
Toes to Bar
Overhead Squats (75/55)
Independence
16-12-8
Calorie Ski (OR Row) (Female Calories: 15-10-5)
Toes to Bar
-@8:00-
16-12-8
Calorie Ski (OR Row) (Female Calories: 15-10-5)
Overhead Squats (75/55)
-@16:00-
16-12-8
Toes to Bar
Overhead Squats (75/55)
Liberty
12-9-6
Calorie Ski (OR Row) (Female Calories: 10-7-5)
Hanging Knee Raises
-@8:00-
12-9-6
Calorie Ski (OR Row) (Female Calories: 10-7-5)
Dumbbell Squats (light)
-@16:00-
12-9-6
Hanging Knee Raises
Dumbbell Squats (light)
Target time each set: Sub 6:00
Time cap each set: 7:00
Open Gym!
8-9am with Coach Matt!
Yoga
9:15-10am with Coach Liv!
Open Gym!
2-4pm with Coach Mike!
HAPPY BIRTHDAY KIM!
AMRAP 31 - With a Partner
300m Run (Together)
31 Power Cleans (115/75)
31 Alternating Hang DB Snatches (35/25)
31 Calorie Row
31 Air Squats
31 Pull-Ups
-then-
Every 1:30 x 5
31 Synchro Abmat Sit-Ups
Squat Clean + Push Jerk
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00-
GoldenEye
Affiliate Compete (RX+)
5 Rounds
15/12 Calorie Air Bike
15 Chest to Bar Pull Ups
-into-
15 Power Cleans (205/135)
Freedom (RX'd)
5 Rounds
15/12 Calorie Air Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (185/125)
Independence
5 Rounds
12/12 Calorie Air Bike
8 Chest to Bar Pull Ups
-into-
15 Power Cleans (155/105)
Liberty
5 Rounds
10/8 Calorie Air Bike
10 Ring Rows
-into-
15 Dumbbell Power Cleans (moderate)
Target time: 15:00-17:00
Time cap: 20:00
Front Squat
6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
Zorin
Affiliate Compete (RX+)
For Time
1:00 AMRAP
5 Bench Press (185/125)
AMRAP 100 V-Ups
-rest 1:00 between sets-
Freedom (RX'd)
For Time
1:00 AMRAP
8 Bench Press (155/95)
AMRAP 100 V-Ups
-rest 1:00 between sets-
Independence
For Time
1:00 AMRAP
8 Bench Press (135/85)
AMRAP 80 V-Ups
-rest 1:00 between sets-
Liberty
For Time
1:00 AMRAP
8 Dumbbell Bench Press (light)
AMRAP Sit Ups in the remaining time until you get to 75 reps
-rest 1:00 between sets-
Target time: 12:00-14:00
Time cap: 18:00
Gymnastics: Handstand Push-Ups
Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)
Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold
Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up
Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up
No Time to Die
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)
Independence
Every 2:00 (10:00)
35 Double Unders
5 Power Snatch (60-70%)
Liberty
Every 2:00 (10:00)
50 Single Unders
8 Dumbbell Snatch (light)
Target time each set: 45-60 seconds
Time cap each set: 60 seconds
Spectre
Affiliate Compete (RX+)
5 sets:
400m Run
-rest 1:00-
40/32 Calorie Bike Erg (Or 30/24 Calorie Air Bike)
-rest 2:00 between sets-
Freedom (RX'd)
5 sets:
400m Run
-rest 1:00-
30/24 Calorie Bike Erg (Or 25/20 Calorie Air Bike)
-rest 2:00 between sets-
Independence
5 sets:
400m Run
-rest 1:00-
25/20 Calorie Bike Erg (Or 20/16 Calorie Air Bike)
-rest 2:00 between sets-
Liberty
5 sets:
300m Run
-rest 1:00-
20/16 Calorie Bike Erg (Or 16/13 Calorie Air Bike)
-rest 2:00 between sets-
Target time each set:
Run: Sub 2:00
Bike: Sub 2:00Time cap each set:
Run: 3:00
Bike: 3:00Overall time cap: 43:00