Open gym
8-9am with Coach Liv!
Yoga: Recovery Mobility Flow
9:15-10am with Coach Liv!
Open gym
2-4pm with Coach Mike!
Body Burn
10 Rounds For Time - With a Partner
Switch after full rounds
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
RX+: Deficit Push-Ups (4”/2”)
Target Time: 16-18 mins
Time Cap: 20 mins
5 minute rest
Marathon Finish
For Time - With a Partner
Split reps as desired
3000m Row
3000m Ski
* Can start on either machine, but 1 works and 1 rests
Target Time: 16-18 mins
Time Cap: 30 mins
Snatch Balance
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
- Focus on clean, precise movement under fatigue
Last Light
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
10:00 AMRAP
5 Hang Clean and Jerks (115/80)
10 Back Squats (115/80)
15 Toes to Bar
Independence
10:00 AMRAP
5 Hang Clean and Jerks (95/65)
10 Back Squats (95/65)
10 Toes to Bar
Liberty
10:00 AMRAP
5 Dumbbell Hang Clean and Jerks (light)
10 Dumbbell Squats (light)
10 Hanging Knee Raises
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4.5 rounds
Deadlift
Set 1 -
3 Reps
Set 2 -
2 Reps
Set 3 -
1 Reps
Set 4 -
3 Reps
Set 5 -
2 Reps
Set 6 -
1 Reps
Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%
Post: 3 sets of 10 Dumbbell Arnold Press
Pack Out
Affiliate Compete (RX+)
4 sets
2:30 AMRAP
15/12 Calorie Air Bike
15/12 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Freedom (RX'd)
4 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Independence
4 sets
2:30 AMRAP
10/8 Calorie Air Bike
10/8 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Liberty
4 sets
2:30 AMRAP
8/6 Calorie Air Bike
8/6 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Target number of reps each set: 5+ shuttle runs
Minimum number of reps before scaling: 4 shuttle runs
Squat Clean + Front Squat + Jerk
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4x3 @ 75-80%)
- Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band
Broadhead
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
21-15-9-9
Thrusters (95/65)
Lateral Burpees over the Bar
Independence
21-15-9-9
Thrusters (75/55)
Lateral Burpees over the Bar
Liberty
15-12-9-6
Dumbbell Thrusters (light)
Up Downs
Target time: 8:00-10:00
Time cap: 15:00
Gymnastics: Pulling (Week 4)
8 minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 30 seconds of work for the odd minute.
The Stalk
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)
* Add 50ft after each round
Independence
20:00 AMRAP
16/13 Calorie Row
50ft Farmers Carry (35s/25s)
-Add 50ft after each round
Liberty
20:00 AMRAP
12/10 Calorie Row
50ft Farmers Carry (light)
-Add 50ft after each round
Target Round: Round 6 (300ft+)
Minimum Round before scaling: Round 5 (250)
Back Squat
Set 1 -
3 Reps
Set 2 -
2 Reps
Set 3 -
1 Reps
Set 4 -
3 Reps
Set 5 -
2 Reps
Set 6 -
1 Reps
Back Squat (Wave 3):
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%
Post: 3 sets of 10 Barbell Rows (supinated grip)
Full Draw
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
6 Rounds
8 Dumbbell Box Step Overs (50s/35s)(20)
12 Alternating Dumbbell Snatches (50/35)
48 Double Unders
Independence
6 rounds
8 Dumbbell Box Step Over (35s/25s)(20)
12 Alternating Dumbbell Snatches (35/25)
36 Double Unders
Liberty
6 rounds
8 Single Dumbbell Box Step Ups (light)(20)
8 Alternating Dumbbell Snatches (light)
36 Single Unders
Target time: 12:00-14:00
Time cap: 20:00
Weightlifting Seminar with York County Barbell
Sweat and Move
AMRAP 35 - With a Partner
Split reps as needed
40 Alternating DB Snatches (35/25)
40 Box Step-Ups (20")
40 Sit-Ups
20 Burpees
300m Run - Together
***Answer the deadlifting trivia question correctly and CONTROL the playlist***
Snatch Pull + Hang Snatch
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Set 5 -
2 Reps
Snatch Complex:
Snatch Pull + Hang Snatch (5x2 @ 75-80%)
- Focus: Speed under the bar and secure catch
Post: 3 sets of 10 Band-resisted Face Pulls
Salomon
Affiliate Compete (RX+)
For Time:
100m Run
10 Box Jump Overs (24/20)
Wall Walk
Start @ 1 and add 1 Wall Walk every round up to 8 (1-2-3-4-5-6-7-8)
Freedom (RX'd)
For time:
100m Run
10 Box Jump Overs (20)
Wall Walk
Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)
Independence
For time:
100m Run
8 Box Jump Overs (20)
Wall Walk
Start @ 1 and add 1 Wall Walk every round up to 6 (1-2-3-4-5-6)
Liberty
For time:
100m Run
10 Box Step ups (20)
Inchworms
Start @ 1 and add 1 Wall Walk every round up to 5 (1-2-3-4-5)
Target time: 13:00-15:00
Time cap: 18:00
Split Jerk
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Skill Focus (Split Jerk):
- Split Jerk w/ Pause in Dip & Catch (4x2 @ 50-60%)
- Tall Split Jerk Drill (3 sets of 3 reps)
- Focus: Emphasize footwork precision and upright torso
9/11
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
20:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees
This workout was written in tribute to all who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Independence
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Burpees
Liberty
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Up Downs
Target number of Calories: 250/200+ Calories
Minimum number of Calories before scaling: No minimum, just move!
Bar Muscle Up Skill Session
We wanted to give you some time today to practice bar muscle-ups and scaling options before the workout.
Patagonia
Affiliate Compete (RX+)
5 Rounds
5 Ring Muscle Ups
10 Dumbbell Bench Press (70s/50s)
50ft Dumbbell Lunge (70s/50s)
Freedom (RX'd)
5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (50s/35s)
50ft Dumbbell Lunge (50s/35s) (Held any way)
Independence
5 Rounds
4 Bar Muscle Ups
10 Dumbbell Bench Press (35s/25s)
50ft Dumbbell Lunge (35s/25s)
Liberty
5 Rounds
10 Ring Rows
10 Dumbbell Bench Press (light)
50ft Walking Lunge
Target time: 12:00-14:00
Time cap: 16:00
Deadlift
Set 1 -
5 Reps
Set 2 -
3 Reps
Set 3 -
1 Reps
Set 4 -
5 Reps
Set 5 -
3 Reps
Set 6 -
1 Reps
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing
Gymnastics: Pressing (Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement
“Annie 2.0”
Affiliate Compete (RX+)
100-80-60-40-20
Double Unders
30-25-20-15-10
GHDs
Freedom (RX'd)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups
Independence
80-60-40-20-10
Double Unders
40-30-20-10-5
Abmat Sit Ups
Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups
Target time: 9:00-11:00
Time cap: 13:00
Back Squat
Set 1 -
5 Reps
Set 2 -
3 Reps
Set 3 -
1 Reps
Set 4 -
5 Reps
Set 5 -
3 Reps
Set 6 -
1 Reps
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly
Arc’Teryx
Affiliate Compete (RX+)
Every 2:30 (5 sets)
8 Thrusters (135/95)
300/250m Row
Freedom (RX'd)
Every 2:30 (5 sets)
7 Thrusters (135/95)
250/200m Row
Independence
Every 2:30 (5 sets)
7 Thrusters (115/85)
200/175m Row
Liberty
Every 2:30 (5 sets)
7 Dumbbell Thrusters (light)
175/150m Row
Target time each set: 1:35-1:55
Time cap each set: 2:00
Open Gym
8-9am with Coach Matt!
Yoga
9:15-10am with Coach Liv!
Hard Workouts Always Comes in 3’s!
Teams of 3
Workout 1 (8 mins)
Max Calories (machines)
*Partners switch between machines
-2:00 Rest-
Workout 2 (8 mins)
10 KB Push Press (5 each arm)
12 KB Figure 8’s and Hold
20 Reverse Lunges (10 each side)
15 KB Deadlifts
15 KBS’s
Partner 1: KB
Partner 2: Plank
Partner 3: Rest
-2:00 Rest-
Workout 3 (8mins)
Max Sled Pushes
Partner 1: Sled
Partner2: Rest
Partner3: OH Plate Hold
Pause Split Jerk
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Pause Split Jerk (4x2 @ 65-70%)
- Focus: Positioning and footwork in the split
- Post: 3 sets of 8 Single Arm Dumbbell Row (each)
Overhaul
Affiliate Compete (RX+)
15-12-9-6-3
Power Clean (155/105)
15 GHDs
15/12 Calorie Row
Freedom (RX'd)
15-12-9-6-3
Power Clean (135/95)
15 GHDs (or V-Ups)
15/12 Calorie Row
Independence
15-12-9-6-3
Power Clean (115/85)
10 GHDs (or V-ups)
12/10 Calorie Row
Liberty
15-12-9-6-3
Dumbbell Power Clean (light)
10 Sit Ups
10/8 Calorie Row
Target time: 12:00-14:00
Time cap: 17:00
Gymnastics: Pulling (Week 2)
Pulling Test Day:
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level. Make sure you save these numbers so you can use them throughout the cycle.
Burnout
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
Independence
600m Run
30 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
Liberty
400m Run
20 Up Downs
200m Run
10 Up Downs
Target time: 10:00-12:00
Time cap: 16:00
Back Squat
Set 1 -
3 Reps
Set 2 -
2 Reps
Set 3 -
1 Reps
Set 4 -
3 Reps
Set 5 -
2 Reps
Set 6 -
1 Reps
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)
Steel Pressure
Affiliate Compete (RX+)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (70/53)
-Rest 2:00-
9-15-21
Kettlebell swings (70/53)
Box Jumps (24/20)
Wall Balls (20/14)
Freedom (RX'd)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)
Independence
21-15-9
Wall Balls (14/10)
Box Jumps (20/16)
Kettlebell Swings (35/26)
-Rest 2:00-
9-15-21
Kettlebell Swings (35/26)
Box Jumps (20/16)
Wall Balls (14/10)
Liberty
15-12-9
Wall Balls (light)
Box Step ups (20)
Russian Kettlebell Swings (light)
-Rest 2:00-
9-12-15
Kettlebell Swings (light)
Box Step Ups (20)
Wall Balls (light)
Target time each set: 4:00-6:00
Time cap each set: 8:00
Snatch Balance
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Skill Focus (Snatch Balance / Sots Press)
- Snatch Balance (3x3 @ light weight, 50-60%)
- Sotts Press from bottom of squat (3x5 with empty bar or light)
- Focus: Speed under the bar and upright stability
Sots Press
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
3 sets
5 Sots Press
Backdraft
Affiliate Compete (RX+)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
50ft Handstand Walk (or 4 Wall Walks)
Freedom (RX'd)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
Every 3:00 (6 sets)
35 Double Unders
4x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
Liberty
Every 3:00 (6 sets)
50 Single Unders
3x50ft Shuttle Run
25ft Bear Crawl
Target time each set: 1:30-1:50
Time cap each set: 2:00