Open Gym
8-9am with Coach Matt!
Yoga: Recovery Mobility Flow
9:15-10am with Coach Liv!
Open Gym
2-4pm with Coach Mike!
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+ MetersMinimum 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