Master of the Universe

With a Partner (You go/I go)

Split all reps in order listed

*Each run is performed together

Compete (RX+)

70/53

Freedom (RX)

400m Run

56 Kettlebell Swings (53/35)

56 Medball Sit-Ups (20/14)

56 Goblet Squats (53/35)

400m Run

42 Kettlebell Swings (53/35)

42 Medball Sit-Ups (20/14)

42 Goblet Squats (53/35)

400m Run

30 Kettlebell Swings (53/35)

30 Medball Sit-Ups (20/14)

30 Goblet Squats (53/35)

400m Run

18 Kettlebell Swings (53/35)

18 Medball Sit-Ups (20/14)

18 Goblet Squats (53/35)

Independence/Liberty

Scale as needed

Target Time: 24-26 minutes

Time Cap: 30 minutes

Back Squat

4x2 @ 70% (Focus on speed out of the hole)
Post: 3 sets of 10 DB Reverse Fly

Game of Boyles

Affiliate Compete (RX+)

Every 3:00 (5 sets)

4 Ring Muscle Ups

12 Front Squats (115/80)

16 Kettlebell Swings (70/53)

Freedom (RX'd)
Every 3:00 (5 sets)
8 Chest to Bar Pull-ups
12 Front Squats (115/80)
16 Kettlebell Swings (53/35)

Independence
Every 3:00 (5 sets)
6 Chest to Bar Pull-ups
12 Front Squats (95/65)
16 Kettlebell Swings (35/26)

Liberty
Every 3:00 (5 sets)
8 Ring Rows
10 Dumbbell Front Squats (light)
12 Russian Kettlebell Swings (light)

• Target time each set: 1:30-2:00

• Time cap each set: 2:30

Tall Jerk

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Tall Split Jerks (3x3)
Jerk Balance (3x3 @ bar/light weight)
-Focus: speed and foot replacement

Sergeant Peanut Butter

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 3
15:00 AMRAP
50ft Sled Push (3x45/2x45) (Or 10 Dumbbell Box Step Ups (50s/35s; 20in))
15 Dumbbell Bench (50s/35s)
Max Calorie Row until next partner reaches rower

* At "Go", Partner1 completes the sled push and the bench press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the sled push + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 minutes. Score is total calories on the row.
(Once Partner1 gets to the Rower, the Rower remains occupied between teammates for the entirety of workout)

Independence
Teams of 3
15:00 AMRAP
50ft Sled Push (2x45/1x45) (Or 10 Dumbbell Box Step Ups (35s/25s; 20"))
15 Dumbbell Bench (35s/25s)
Max Calorie Row until next partner reaches rower

Liberty
Teams of 3
15:00 AMRAP
50ft Sled Push (1x45/1x25) (Or 10 Dumbbell Box Step Ups (light))
10 Dumbbell Bench (light)
Max Calorie Row until next partner reaches rower

• Target number of Calories: 300/240+ Calories

• Minimum number of Calories before scaling: No minimum

Snatch

Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over Barbell Rows

The Bullpen

Affiliate Compete (RX+)

2 sets

7:00 AMRAP

10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)

8 Power Snatch (95/65)

2 Wall Walks

-rest 3:00-

Freedom (RX'd)
2 sets
7:00 AMRAP
10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)
8 Power Snatch (75/55)
2 Wall Walks
-rest 3:00-

Independence
2 sets
7:00 AMRAP
8/7 Calorie Air Bike (Or 10/8 Calorie Bike Erg)
8 Power Snatch (65/45)
2 Wall Walks
-rest 3:00-

Liberty
2 sets
7:00 AMRAP
6/5 Calorie Air Bike (Or 8/7 Calorie Bike Erg)
8 Dumbbell Snatch (light)
2 Inchworms
-rest 3:00-

• Target number of rounds each set: 4+ Rounds

• Minimum number of rounds before scaling: 3 rounds

Mr.Tortilla

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
6 Sets
400m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

Independence
6 Sets
300m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

Liberty
6 Sets
200m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

• Target time each set: 1:30-2:15

• Time cap each set: 2:30

• Overall time cap: 22:30

Deadlift

4x2 @ 70%
Post: 3 sets of 10 Dumbbell Bench Press (light/moderate)

The nine-nine

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
6 sets
1:00 AMRAP
5 Burpee over Bar
8 OH Lunges in Place (95/65)
Max Burpee over Bar
-rest 1:00 between sets-

Independence
6 sets
1:00 AMRAP
4 Burpee over Bar
8 OH Lunges in Place (75/55)
Max Burpee over Bar
-rest 1:00 between sets-

Liberty
6 sets
1:00 AMRAP
5 Up Downs
8 Dumbbell Lunges in Place (light)
Max Up Downs
-rest 1:00 between sets-

• Target number of reps each set: 8+ burpees

• Minimum number of reps before scaling: 5 burpees

Open Gym

8-9am with Coach Matt!

Yoga: Recovery Mobility Flow

9:15-10am with Coach Liv!

Drill Sergeant Scott

AMRAP 30 - With a Partner

200m Wall Ball Carry (Trade as needed)

40 Wall Balls (Partner Holds Plank)

40 Hand Release Push-Ups (Partner Holds Hollow Hold)

40 Alternating DB Snatches (Partner Holds Parallel Squat)

RX: 20/14 Wall Ball, 50/35 Dumbbell

Indy: 14/10 Wall Ball, 35/20 Dumbbell

Liberty: Choose weights for WB/DB, Band-assisted Push-Ups/Box Push-Ups, lower Wall Ball target, remove “holds”

All work must be completed while partner holds the isometric position. Reps completed while partner is out of position do not count

Snatch Balance

Set 1 -

2 Reps

Set 2 -

2 Reps

Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
Focus: Clean and precise movement under fatigue

Old Speck Mountain

Affiliate Compete (RX+)

28-24-20-16-12

Toes to Bar

7-6-5-4-3

50ft Shuttle Run

Freedom (RX'd)
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run

Independence
18-15-12-9-6
Toes to Bar
6-5-4-3-2
50ft Shuttle Run

Liberty
18-15-12-9-6
Hanging Knee Raises
6-5-4-3-2
50ft Shuttle Run

• Target time: 7:00-9:00

• Time cap: 13:00

Split Jerk

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Split Jerk (5x2 @ 65-70%)
Focus: Foot position, posture, bar speed

Mount Mitchell

Affiliate Compete (RX+)

10 Rounds

30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-

Freedom (RX'd)
No Change to Workout

Independence
No Change to Workout

Liberty
10 Rounds
30 seconds Up Downs
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-

• Target number of reps:
  Burpees: 65+ Burpees
  Meters: 1000/800+ Meters

• Minimum number of reps before scaling: No minimum, just move!

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 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
Post: 3 sets of 10 Chin-Ups (weighted or tempo)

Roan High Knob

Affiliate Compete (RX+)

2 sets

6:00 AMRAP

8 Kipping Chest to Bar Pull Ups

16 Wall Balls (20/14)

32 Double Unders

-rest 2:00 between sets-

Freedom (RX'd)
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-

Independence
2 Sets
6:00 AMRAP
5 Kipping Chest to Bar Pull-ups
10 Wall Balls (20/14)
20 Double Unders
-rest 2:00 between sets-

Liberty
2 Sets
6:00 AMRAP
5 Jumping Pull Ups
10 Dumbbell Thrusters (light)
20 SIngle Unders
-rest 2:00 between sets-

• Target number of Rounds each set: 4+ Rounds

• Minimum number of Rounds before scaling: 3 Rounds

Deficit 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 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
Post: 3 sets of 10 Dumbbell Seesaw Press

Brasstown Bald

Affiliate Compete (RX+)

5 Rounds

20/15 Calorie Air Bike

12 Dumbbell Deadlifts (70s/50s)

100ft Dumbbell Farmer Carry (70s/50s)

Freedom (RX'd)
5 Rounds
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)

Independence
5 Rounds
12/10 Calorie Air Bike
12 Dumbbell Deadlifts (35s/25s)
100ft Dumbbell Farmer Carry (35s/25s)

Liberty
5 Rounds
10/8 Calorie Air Bike
10 Dumbbell Deadlifts (light)
50ft Dumbbell Farmer Carry (light)

• Target time: 12:00-14:00

• Time cap: 16:00

Gymnastics: Pulling (Week 6)

8 minute EMOM

Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs

Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs

Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

Mount Rogers

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 Bar Facing Burpees
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)

Independence
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 Bar Facing Burpees
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)

Liberty
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Up Downs
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)

• Target time: 14:00-16:00

• Time cap: 18:00

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Coach Liv!

Open Gym

2-4pm with Coach Mike!

Workout 1

5 Stations, 3 Rounds

Partner A works, then Partner B works for 1 minute

Station 1: Wall Balls (20/14)(10'/9')

Station 2: Abmat Sit-Ups

Station 3: Kettlebell Swings (53/35)

Station 4: Plank Up-Downs

Station 5: Box Jumps (24/20)

Workout 2

100 Calories on ANY machine

*Partners will accumulate 100 calories on any machine they choose. With your partner, you must choose the same machine and use that machine.

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 4):
Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)
Post: 3 Sets of 12 Dumbbell Floor Press

12th Man

Affiliate Compete (RX+)

2:00 AMRAP

12 Box Jump Overs (30/24)

8 Deadlifts (275/185)

Max Strict Handstand Push Ups

-rest 1:00 between-

Repeat until 75 Strict Handstand Push Ups are accumulated

Freedom (RX'd)
2:00 AMRAP
12 Box Jump Overs (30/24)
8 Deadlifts (225/155)
Max Handstand Push Ups
-rest 1:00 between-
* Repeat until 50 Handstand Push Ups are accumulated
Time cap: 16 minutes (5.5 rounds)

Independence
2:00 AMRAP
12 Box Jump Overs (24/20)
8 Deadlifts (185/125)
Max Box Push Ups
-rest 1:00 between-
Repeat until 50 Box Push Ups are accumulated

Liberty
2:00 AMRAP
12 Box Step Ups (24/20)
8 Dumbbell Deadlifts (light)
Max Push Ups
-rest 1:00 between-
Repeat until 50 Push Ups are accumulated

• Target time: 11:00-13:00

• Time cap: 16:00

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 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)

Sooner Schooner

Affiliate Compete (RX+)

15:00 AMRAP

10-15-20..

Calorie Row

Hang Power Cleans (115/80)

(Women Calories: 8-12-16..)

Freedom (RX'd)
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (95/65)
(Women Calories: 8-12-16. . .)

Independence
15:00 AMRAP
8-12-16. . .
Calorie Row
Hang Power Cleans (75/55)
(Women Calories: 6-9-12. . .)

Liberty
15:00 AMRAP
4-8-12. . .
Calorie Row
Dumbbell Hang Power Cleans (light)

• Target number Round: 5.5 (through the Row on the round of 30)

• Minimum number Round before scaling: 4 (through the round of 25)

Gymnastics: Pressing (Week 5)

8 minute EMOM

Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]

Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]

Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

War Eagle

Affiliate Compete (RX+)

5 Rounds

18 GHDs

14 Dumbbell Step Back Lunges (50s/35s)

12 Dumbbell Push Press (50s/35s)

Freedom (RX'd)
5 Rounds
15 GHDs (Or V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)

Independence
5 Rounds
12 GHDs (or V-Ups)
12 Dumbbell Step Back Lunges (35s/25s)
9 Dumbbell Push Press (35s/25s)

Liberty
5 Rounds
15 Sit Ups
12 Single Dumbbell Step Back Lunges (light)
9 Dumbbell Push Press (light)

• Target time: 11:00-13:00

• Time cap: 15:00

Pause Split Jerk

Pause Split Jerk 3x2

Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3x3)
Pause Split Jerk (3x2 @ light/moderate)

Death Valley

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time:
30 Burpee to Bar (6in)
-straight into-
3 Rounds
25/20 Calorie Air Bike
75 Double Unders

Independence
For Time:
25 Burpee to Bar (6in)
-straight into-
3 Rounds
20/15 Calorie Air Bike
60 Double Unders

Liberty
For Time:
20 Up Downs
-straight into-
3 Rounds
15/12 Calorie Air Bike
60 SIngle Unders

• Target time: 12:00-14:00

• Time cap: 17:00

Snatch + Overhead Squat

Snatch Complex:
Snatch + Overhead Squat: 4x3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)

Touchdown Jesus

Affiliate Compete (RX+)

Every 5:00 (3 sets)

7-5-3

Overhead Squats (135/95)

Bar Muscle Ups

Freedom (RX'd)
Every 5:00 (3 sets)
6-4-2
Overhead Squats (135/95)
12-8-4
Chest to Bar

Independence
Every 5:00 (3 sets)
6-4-2
Overhead Squats (115/80)
12-8-4
Pull Ups

Liberty
Every 5:00 (3 sets)
12-8-4
Dumbbell Squats (light)
Ring Rows

• Target time each set: 2:30-3:30

• Time cap each set: 4:00