Push Press

EVERY 2:00 (4 SETS)
6 Push Press
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)

WORKOUT

COMPETE (RX+)

10 ROUNDS FOR TIME

200/175m Row

48 Double Unders

8 Shoulder to Overhead (135/95)

FREEDOM (RX)
10 ROUNDS FOR TIME
200/175m Row
48 Double Unders
8 Push Press (115/75)
(Scored by Time)

INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
200/175m Row
35 Double Unders
8 Push Press (95/65)

LIBERTY (Beginner)
10 ROUNDS FOR TIME
150/100m Row
30 Single Unders
8 DB Push Press (Light)

Target Time: 18:00-21:00

Time Cap: 25:00

WORKOUT

COMPETE (RX+)

EVERY 5:00 (5 SETS)

15/12 Calorie Air Bike

10 Box Jump Overs (24/20)

5 Front Squats (225/155)

*Bar comes from the ground

FREEDOM (RX)
EVERY 5:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (225/155)
(Scored by Slowest Set)
*Bar comes from the rack

INDEPENDENCE (Intermediate)
EVERY 5:00 (5 SETS)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (185/125)
*Bar comes from the rack

LIBERTY (Beginner)
EVERY 5:00 (5 SETS)
10/8 Calorie Air Bike
10 Box Step-Overs (20/16)
10 KB or DB Goblet Squats (Moderate)

Target time: 2:45-3:00 slowest set

Time Cap: 3:30 per set

Strength / Skill

EVERY 1:00 (8:00)
MIN 1 - 3 Reps of: 1 Kick Up + 1 HSPU Negative (:02-:03)
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
*Option to use 1-2 AbMats or Perform 3 Reps of Box Pike Negatives
(No Measure)

WORKOUT

COMPETE (RX+)

2 SETS

50ft Single DB Walking Lunge (70/50)

21 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

15 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

9 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

-Rest 3:00 b/t Sets-

FREEDOM (RX)

2 SETS

50ft Single DB Walking Lunge (70/50)

21 Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

15 Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

9 Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

-Rest 3:00 b/t Sets-

(Scored by Slowest Set)

INDEPENDENCE (Intermediate)

2 SETS

50ft Single DB Walking Lunge (50/35)

12 Handstand Push Ups OR 12/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

9 Handstand Push Ups OR 9/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

6 Handstand Push Ups OR 6/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

-Rest 3:00 b/t Sets-

LIBERTY (Beginner)

2 SETS

50ft Walking Lunge

21 Single DB Single Press (light)

50ft Walking Lunge

15 Single DB Strict Press (light)

50ft Walking Lunge

9 Single DB Strict Press (light)

50ft Walking Lunge

-Rest 3:00 b/t Sets-

Target Time: 6:00-7:30 per set

Time Cap: 8:00 per set

Bar to Bar

FREEDOM (RX)
"BAR TO BAR"
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6" Above Standing Reach
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
15 Toes to Bar
15 Burpees to Bar
*Target is 6" Above Standing Reach

LIBERTY (Beginner)
5 ROUNDS FOR TIME
10 Hanging Knee Raises
10 Up Downs

Target Time: 9:30-11:30

Time Cap: 16:00

Strength / Skill

3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)

Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75

Front Squat

EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)

WORKOUT

COMPETE (RX+)

FOR TIME

400m Run

12 Clean and Jerks (155/105)

400m Run

9 Clean and Jerks (155/105)

400m Run

6 Clean and Jerks (155/105)

* Unbroken Clean and Jerks, 200m Penalty Run each break

FREEDOM (RX)
FOR TIME
400m Run
15 Clean and Jerks (135/95)
400m Run
12 Clean and Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
400m Run
15 Clean and Jerks (115/75)
400m Run
12 Clean and Jerks (115/75)
400m Run
9 Clean and Jerks (115/75)
* Unbroken Clean and Jerks, 200m Penalty Run each break

LIBERTY (Beginner)
FOR TIME
400m Run
15 DB Clean and Push Press (light)
400m Run
12 DB Clean and Push Press (light)
400m Run
9 DB Clean and Push Press (light)
* Unbroken Clean and Push Press, 200m Penalty Run each break

Target Time: 10:00-13:00

Time Cap: 16:00

Open Gym

9:00-10:00am with Coach Matt!

WORKOUT

AMRAP 24 - With a Partner

10 KB Seated Passes

10 KB Alternating Overhead Squats

10 KB Row and Lifts

10 KB Shoulder Swings

10 KB Floor Raises

WORKOUT

COMPETE (RX+)

12-9-7-5

Ring Muscle-Up

Deadlift (315/205)

FREEDOM (RX)
FOR TIME
9-7-5
Bar Muscle-Up
Deadlift (315/205)
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
9-7-5
Bar Muscle-Up*
Deadlift (255/175)
*Option for 18-14-10 Chest to Bar

LIBERTY (Beginner)
FOR TIME
9-7-5
Push-Up + Jumping Pull-Up*
Deadlift (Moderate)
*1 Rep = 1 Push-Up + Jumping Pull-Up

Target Time: 3:00-5:00

Time Cap: 8:00

Deadlift

FOR LOAD (Post-Workout)
5-4-3-2-1-1-1
Deadlift*
*Start with workout weight and Build
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

8 SETS

48 Double Unders

12 Burpee Box Jump (24/20)

12 Toes to Bar

-Rest 1:00 between Sets-

FREEDOM (RX)
8 SETS
48 Double Unders
12 Burpees to Bar
12 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6" above standing reach
(Score is Slowest Set)

INDEPENDENCE (Intermediate)
8 SETS
36 Double Unders
10 Burpees to Bar
10 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6" above standing reach

LIBERTY (Beginner)
8 SETS
48 Single Unders
10 Up Downs
10 Hanging Knee Raises
-Rest 1:00 between Sets-

Target Time per set: 1:30-1:45

Time Cap per set: 2:30

WORKOUT

FREEDOM (RX)
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (135/85)

LIBERTY (Beginner)
FOR TIME
3k Row*
*Every 3:00 (including 0:00), Perform 10 Dumbbell Bench Press (light)

Target Time: 22:00-24:00

Time Cap: 34:00

Front Squat

EVERY 1:30 (10 SETS)
2 Front Squats*
*Start Moderate and Build to Heavy (RPE 8-9)
(Score is the Heaviest Weight)

WORKOUT

COMPETE (RX+)

12:00 AMRAP

30 Wall Balls (20/14)

3 Legless Rope Climbs

FREEDOM (RX)
12:00 AMRAP
30 Air Squats
3 Rope Climbs
(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)
12:00 AMRAP
30 Air Squats
2 Rope Climbs or 10 Strict Pull Ups

LIBERTY (Beginner)
12:00 AMRAP
20 Air Squats
10 Ring Rows

Target # of rounds: 6-7

Minimum # of rounds: 4-6

Isabel

FREEDOM (RX)
"ISABEL"
FOR TIME
30 Snatches (135/95)
*Option for Squat or Power*
(Score is Time)
-Rest Until 10:00 Mark then Complete Part 2-

INDEPENDENCE (Intermediate)
FOR TIME
30 Power Snatch (115/75)
-Rest Until 10:00 Mark then Complete Part 2-

LIBERTY (Beginner)
FOR TIME
30 Hang Power Snatch (Light)
-Rest Until 10:00 Mark then Complete Part 2-

Target Time: Sub 4:00

Time Cap: 8:00

Part 2

FREEDOM (RX)
FOR LOAD
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)

INDEPENDENCE (Intermediate)
FOR LOAD
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)

LIBERTY (Beginner)
FOR LOAD
EVERY :30 FOR 10:00
1 Hang Power Snatch (Moderate)*
*Should be heavier than workout weight.
(Score is Weight)

Kettlebell and Core

8:00-9:00am with Coach Matt!

Open Gym

9:00-10:00 with Coach Matt!

Mayhem Affiliate Class (3:00-4:00pm with Coach Mike!)

Deadlift

Build to a Heavy 3-rep

20:00

WORKOUT

10-15-20-15-10

Calorie Row

Alternating Dumbbell Snatch (50/35)

Goblet Squat

Burpees Over Dumbbell

Row, Row, Row you boat, gently down the Ski

2 fifteen minute AMRAP's with a 3 minute rest in between

Score is total distance on both machines

Switch when partner 1 finishes their part

15 minute AMRAP 1

Partner 1 - 20m sled pull + 30 air squats

Partner 2 - Max Distance Row

rest 3 minutes

15 minute AMRAP 2

Partner 1 - 30 Russian KB swings + 30 sit ups

Partner 2 - Max Distance Ski erg

Push Press

EVERY 1:00 (8:00)
MIN 1 - 10 Push Press @ RPE 6/7
MIN 2 - :30 Row
(Score is Weight)

WORKOUT

COMPETE (RX+)

EVERY 3:00 (6 SETS)

250/225m Row

75 Double Unders

3 Clean and Jerks (225/155)

FREEDOM (RX)
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks (185/125)
(Score is Slowest Time)

INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
250/225m Row
35 Double Unders
5 Clean and Jerks (155/105)

LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
200/175m Row
35 Single Unders
5 Dumbbell Clean and Push Press (light)

Target Time per set: SUB 2:00

Time Cap per set: 2:30

Back Squat

FOR LOAD
5-4-3-2-1-1-1
Back Squat
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

5 ROUNDS FOR TIME

30 DB Goblet Lunges (50/35)

30 GHD Sit Ups

FREEDOM (RX)
5 ROUNDS FOR TIME
40 Step Back Lunges
30 Sit Ups*
*Option for GHD Sit-Ups
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
30 Step Back Lunges
30 Sit Ups

LIBERTY (Beginner)
5 ROUNDS FOR TIME
20 Step Back Lunges
20 Sit Ups

Target Time: 10:00-12:00

Time Cap: 18:00

Strength/Skill

10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice

Options...
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)

INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)

LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders

WORKOUT

COMPETE (RX+)

10 ROUNDS

200m Run

10 Kettlebell Swings (70/53)

5 Box Jumps (30/24)

FREEDOM (RX)
10 ROUNDS
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (30/24)
(Scored by Time)
KG: 32/24

INDEPENDENCE (Intermediate)
10 ROUNDS
200m Run
10 Kettlebell Swings (35/26)
5 Box Jumps (24/20)
(Scored by Time)
KG: 24/16

LIBERTY (Beginner)
10 ROUNDS
100m Run
10 Russian Kettlebell Swings (light)
6 Box Step Ups (20/16)
(Scored by Time)

Target Time: 15:00-17:30

Time Cap: 22:00

Power Snatch

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

5 SETS:
3 Power Snatch @ RPE 7/8*
*Touch & Go Reps
(Score is Weight)

WORKOUT

COMPETE (RX+)

2 SETS

15/12 Calorie Air Bike

12 Chest to Bar

12 Bar Muscle-Ups

15/12 Calorie Air Bike

24 Pull-Ups

15/12 Calorie Air Bike

FREEDOM (RX)
2 SETS
12/10 Calorie Air Bike
24 Chest to Bar
12/10 Calorie Air Bike
24 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)

INDEPENDENCE (Intermediate)
2 SETS
12/10 Calorie Air Bike
16 Chest to Bar
12/10 Calorie Air Bike
20 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-

LIBERTY (Beginner)
2 SETS
10/8 Calorie Air Bike
16 Ring Rows
10/8 Calorie Air Bike
16 Jumping Pull Ups
10/8 Calorie Air Bike
-Rest 3:00 between Sets-

Target Time per set: 4:15-5:00

Time Cap per set: 7:00

Front Squat

EVERY 2:30 (4 SETS)*
8 Front Squats
*Start @ RPE 6 and Build into RPE 8/9
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

FOR TIME

10 Dumbbell Thrusters (50s/35s)

15 Hand Release Push-Ups

15 Dumbbell Thrusters (50s/35s)

25 Hand Release Push-Ups

20 Dumbbell Thrusters (50s/35s)

35 Hand Release Push-Ups

25 Dumbbell Thrusters (50s/35s)

45 Hand Release Push-Ups

30 Dumbbell Thrusters (50s/35s)

FREEDOM (RX)

FOR TIME

10 Single-Arm Dumbbell Thrusters (50/35)

15 Push-Ups

15 Single-Arm Dumbbell Thrusters (50/35)

25 Push-Ups

20 Single-Arm Dumbbell Thrusters (50/35)

35 Push-Ups

25 Single-Arm Dumbbell Thrusters (50/35)

45 Push-Ups

30 Single-Arm Dumbbell Thrusters (50/35)

(Score is Time)

INDEPENDENCE (Intermediate)

FOR TIME

10 Single-Arm Dumbbell Thrusters (35/25)

10 Push-Ups

15 Single-Arm Dumbbell Thrusters (35/25)

20 Push-Ups

20 Single-Arm Dumbbell Thrusters (35/25)

30 Push-Ups

25 Single-Arm Dumbbell Thrusters (35/25)

40 Push-Ups

30 Single-Arm Dumbbell Thrusters (35/25)

LIBERTY (Beginner)

FOR TIME

10 Dumbbell Goblet Squat (Light)

5 Elevated Push-Ups

15 Dumbbell Goblet Squat (Light)

10 Elevated Push-Ups

20 Dumbbell Goblet Squat (Light)

15 Elevated Push-Ups

25 Dumbbell Goblet Squat (Light)

20 Elevated Push-Ups

30 Dumbbell Goblet Squat (Light)

Target Time: 8:00-10:00

Time Cap: 15:00

Open Gym

9:00-10:00am with Coach Matt!