Saturday with Coach Sarah!
WOD 1
With a Partner
9 Minute AMRAP
Max Calorie Ski (Damper increases by 1 each switch)
Switch - 10 Medball Cleans + 5 Burpees
WOD 2
With a Partner
9 Minute AMRAP
Max Tire Flips/Sled Push (Alternating)
Switch - Tree Line Recovery Run
WOD 3
With a Partner
9 minute AMRAP
Max Sit-ups/V-ups (Alternating)
Switch - 20 Hip Halo Side Steps
WOD 4
With a Partner
9 Minute AMRAP
Alternate Full Rounds
10 KB Deadlifts
10 Goblet Squats
10 KB Swings
Deadlift
Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%
Dumbbell Z Press
After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press
Atlas
Affiliate Compete (RX+)
9-15-21
Thrusters (115/85)
3-4-5 (or 9-12-15 Strict Pull Ups)
Rope Climbs
-into-
100ft Overhead Walking Lunge (115/85)
Freedom (RX'd)
9-15-21
Thrusters (95/65)
3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups)
-into-
32 Front Rack Lunges in Place (95/65)
Independence
9-15-21
Thrusters (75/55)
2 Rope Climbs (15ft) after each set (or 6 Strict Pull Ups)
-into-
32 Front Rack Lunges in Place (75/55)
Liberty
9-15-21
Dumbbell Thrusters (light)
3 Zombie Rope Climbs after each set
-into-
32 Front Rack Single Dumbbell or KB Lunges in Place (light)
Target time: 7:00-9:00
Time cap: 12:00
Snatch
Snatch: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM
Bent Over Barbell Rows
Set 1 -
8 Reps
Set 2 -
8 Reps
Set 3 -
8 Reps
After the snatch is complete, perform:
3 sets of 8 Bent Over Barbell Rows
Running Isabel
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
5 Rounds
Short Half Lap Run
6 Power Snatches (135/95)
Independence
5 Rounds
Short Half Lap Run
6 Power Snatches (115/85)
Liberty
5 Rounds
Short Half Lap Run
12 Alternating Dumbbell Snatches (light)
Target time: 7:00-8:00
Time cap: 10:00
Gymnastics: Pressing (Week 1)
Pressing Test Day:
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push-ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.
Make sure you save these numbers so you can use them throughout the cycle.
Going Dark
Affiliate Compete (RX+)
50/40 Calorie Air Bike
200ft Farmer Carry (100s/70s)
50 Handstand Push Ups
200ft Farmer Carry (100s/70s)
50/40 Calorie Air Bike
Freedom (RX'd)
50/40 Calorie Air Bike
200ft Farmer Carry (70s/50s)
50 Hand Release Push Ups
200ft Farmers Carry (70s/50s)
50/40 Calorie Air Bike
Independence
40/32 Calorie Air Bike
200ft Farmer Carry (50s/35s)
40 Hand Release Push Ups
200ft Farmers Carry (50s/35s)
40/32 Calorie Air Bike
Liberty
30/24 Calorie Air Bike
100ft Farmer Carry (light)
20 Dumbbell Bench (light)
100ft Farmers Carry (light)
30/24 Calorie Air Bike
Target time: 14:00-16:00
Time cap: 18:00
Jerk Dip + Pause Jerk
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Warm Up: Split Jerk Footwork Drill (3x5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3x2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition
All Crossed Up
Affiliate Compete (RX+)
20 Wall Walks
10 Dumbbell Shoulder to Overhead (100/70)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (100/70)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (100/70)
Freedom (RX'd)
15 Wall Walks
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
Independence
10 Wall Walks
10 Dumbbell Shoulder to Overhead (50/35)
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder to Overhead (50/35)
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder to Overhead (50/35)
Liberty
10 Inchworms
10 Dumbbell Shoulder to Overhead (light)
30 Single Unders
30 Hanging Knee Raises
30 Single Unders
10 Dumbbell Shoulder to Overhead (light)
30 Single Unders
30 Hanging Knee Raises
30 Single Unders
10 Dumbbell Shoulder to Overhead (light)
Target time: 9:00-11:00
Time cap: 15:00
Back Squat
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
Strict Weighted Pull-Up
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-
Throttle Up/Hammer Down
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Air Bike (or Bike Erg)
14 Bar Muscle Ups (or 28 Chest to Bar Pull-Ups)
24 Burpee Box Jump Overs (24/20)
Independence
30/24 Calorie Ski (or Row)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)
@10:00
30/24 Calorie Air Bike (or Bike Erg)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)
Liberty
25/20 Calorie Ski
20 Jumping Pull Ups
15 Up Downs + Box Step Ups (20/16)
@10:00
25/20 Calorie Air Bike (or Bike Erg)
20 Ring Rows
15 Up Downs + Box Step Ups (20/16)
Target time each set: 6:00-8:00
Time cap each set: 8:00
Open Gym!
8-9am with Coach Matt
Yoga
9:15-10am with Coach Liv
Saturday Sweatfest
Teams of 2
35 minute Cap
200m Run
60 Partner Wall Balls
60 Push Ups
200m Run
60 Partner Wall Balls
50 Push ups
200m Run
60 Partner Wall Balls
40 Push Ups
200m Run
60 Partner Wall Balls
30 Push Ups
200m Run
60 Partner Wall Balls
20 Push Ups
All Runs are together
Partner Wall Balls - 1 Ball per team, partners throw the ball to each other, off the wall
Scale Accordingly
Gymnastics Skill Session
Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.
Pit Now!
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (or 2 Wall Walks)
Independence
Every 5:00 (5 sets)
500/450m Row
5 Bar Muscle Ups (or 10 Chest to Bar)
25ft Handstand Walk (or 2 Wall Walks)
Liberty
Every 5:00 (5 sets)
400/375m Row
8 Jumping Pull Ups
25ft Bear Crawl
Target time each set: 3:00-3:45
Time cap each set: 4:00
Bristol Night Race
Affiliate Compete (RX+)
20:00 AMRAP
200m Run
5-10-15-20…
Deadlifts (225/155)
Freedom (RX'd)
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (185/125)
* For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)
Independence
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (155/105)
Liberty
20:00 AMRAP
200m Run
5-10-15-20….
Dumbbell Deadlifts (light)
Target number of Rounds: 7+ Rounds (Round of 35 Deadlifts)
Minimum number of Rounds before scaling: 5 Rounds (Round of 25 Deadlifts)
Mayhem Mini-Pump: Glutes
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute 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.
Bubba
8 Sets
10 Thrusters (95/65)
10 Burpee Over Bar
-rest 1:1 between sets-
Freedom (RX'd)
8 Sets
8 Thrusters (95/65)
8 Burpee Over Bar
-rest 1:1 between sets-
Independence
8 Sets
8 Thrusters (75/55)
8 Burpee Over Bar
-rest 1:1 between sets-
Liberty
8 Sets
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 1:1 between sets-
Target time each set: sub 1:00
Time cap each set: 1:30
Accessory
Accumulate 3:00 minutes of each:
Dead Hang Hold on pull up bar
Handstand Hold against wall
You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish.
There is a 12 minute time cap.
Scaling options:
Double Dumbbell/Kettlebell Farmer Carry Hold
Plank Hold or Knee Plank Hold
You can also scale down to accumulating 2 minutes instead of 3.
Earnhardt
Affiliate Compete (RX+)
3 Sets
3 Rounds
10 Power Cleans (135/95)
15 GHDs
-rest 3:00 between sets-
Freedom (RX'd)
3 Sets
3 Rounds
10 Power Cleans (115/85)
12 GHDs (or V-Ups)
-rest 3:00 between sets-
Independence
3 Sets
3 Rounds
10 Power Cleans (95/65)
10 GHDs (or V-Ups)
-rest 3:00 between sets-
Liberty
3 Sets
3 Rounds
8 Dumbbell Power Cleans (light)
12 Sit Ups
-rest 3:00 between sets-
Target time each set: 4:00-6:00
Time cap each set: 7:00
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-
Jump Rope Skill Session
Let's take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders
The Intimidator
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*16 Dumbbell Front Rack Lunges in Place (50s/35s) after each set
@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
10 Dumbbell Box Step Overs after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*16 Dumbbell Front Rack Lunges in Place (50s/35s) after each set
Independence
@0:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
16 Dumbbell Front Rack Lunges in Place (35s/25s) after each set
@10:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
10 Dumbbell Box Step Overs after each set (35s/25s)(20)
@20:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
16 Dumbbell Front Rack Lunges in Place (35s/25s) after each set
Liberty
@0:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
8 Single Dumbbell Lunges in Place (light) after each set
@10:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
10 Single Dumbbell Box Step Ups after each set (light)(20)
@20:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
8 Single Dumbbell Lunges in Place (light) after each set
Target time each set: 6:00-8:00
Time cap each set: 8:00
Open Gym
8-9am with Coach Matt!
Yoga
9:15-10am with Coach Liv!
Open Gym
2-4pm with Coach Mike!
Arundel AMRAP
AMRAP 30 - Teams of 2
Split reps as needed
RX+/RX
40 Wall Balls (20/14)
Carry Wall Ball 400m (Trade off as needed)
40 Med Ball Slams
40 Single Dumbbell Cleans (50/35)
40 Single Dumbbell Shoulder-to-Overhead
40 Burpees
Indy
40 Wall Balls (14/10)
Carry Wall Ball 400m (Trade off as needed)
40 Med Ball Slams
40 Single Dumbbell Cleans (35/25)
40 Single Dumbbell Shoulder-to-Overhead
40 Burpees
Liberty
40 Air Squats
400m Run (Together)
40 Abmat Sit-Ups
40 Single Dumbbell Cleans (Choose Weight)
40 Single Dumbbell Shoulder-to-Overhead (Choose Weight)
40 Up-Downs
Gymnastics Testing Day!
Testing Day! Take 10 minutes to prepare with a few smaller, warm-up sets and then...
On a running clock:
Level 1:
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface
2-4 minutes: REST
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps
Level 2:
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking OR max wall walks
Level 3:
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking
Score is both max attempts. They are max reps within the two minute window, and do not need to be done unbroken. For the handstand walk, every 5ft = 1 rep.
Roe
Affiliate Compete (RX+)
30-25-20-15-10 Toes to Bar
60-50-40-30-20 Air Squats
Freedom (RX'd)
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats
Independence
20-15-10-5-5 Toes to Bar
40-30-20-10-10 Air Squats
Liberty
20-15-10-5-5
Hanging Knee Raises
Air Squats
Target time: 10:00-12:00
Time cap: 15:00
Moose
Affiliate Compete (RX+)
7 rounds
7 Push Press (115/85)
7 Burpee Over Bar
49 Double Unders
Freedom (RX'd)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
Independence
7 rounds
7 Push Press (75/55)
7 Burpee over Bar
35 Double Unders
Liberty
7 rounds
7 Dumbbell Push Press (light)
7 Up Downs
30 Single Unders
Target time: 8:00-10:00
Time cap: 13:00
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
Wapiti
Affiliate Compete (RX+)
3 sets:
40/32 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
Freedom (RX'd)
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
Independence
3 sets:
25/20 Calorie Air Bike
100ft Dumbbell Walking Lunge (35s/25s)
-rest 3:00 between sets-
Liberty
3 sets:
20/16 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
-rest 3:00 between sets-
Target time each set: 4:00-5:00
Time cap each set: 6:00
Overall time cap: 24:00
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
Snatch
15:00 to Find
1RM Squat Snatch (build across sets)
Mule Deer
Affiliate Compete (RX+)
400m Run
20 Bar Muscle Ups
400m Run
25 Power Snatch (135/95)
400m Run
30 Clean and Jerks (135/95)
400m Run
Freedom (RX'd)
400m Run
20 Bar Muscle Ups
400m Run
20 Power Snatch (135/95)
400m Run
20 Clean and Jerks (135/95)
400m Run
Independence
400m Run
20 Chest to Bar (OR 15 Bar Muscle Ups)
400m Run
20 Power Snatch (115/85)
400m Run
20 Clean and Jerks (115/85)
400m Run
Liberty
200m Run
20 Jumping Pull Ups
200m Run
20 Dumbbell Snatch (light)
200m Run
20 Dumbbell Clean and Jerks (light)
200m Run
Target time: 14:00-16:00
Time cap: 20:00
Front Squat + Box Jump
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
White-Tail
Affiliate Compete (RX+)
4 sets:
5:00 AMRAP
12/10 Calorie Row
12 Box Jump Overs (24/20)
12 GHDs
-rest 1:00 between sets-
Freedom (RX'd)
4 Sets:
5:00 AMRAP
12/10 Calorie Row
12 Box Jump Overs (24/20)
12 Sit Ups
-rest 1:00 between sets-
* Pick up where you left off each round for one total score
Independence
4 Sets:
5:00 AMRAP
10/8 Calorie Row
10 Box Jump Overs (24/20)
10 Sit Ups
-rest 1:00 between sets-
Liberty
4 Sets:
5:00 AMRAP
8/6 Calorie Row
8 Box Step Ups (24/20)
8 Sit Ups
-rest 1:00 between sets-
Target number of Rounds each set: 3+ Rounds
Minimum number of reps before scaling: 2.5 Rounds