Uncle Sam’s Slam

COMPETE (RX+)

Every 3:00 (7 sets)

200m Run

60 Double Unders

15 Toes to Bar

FREEDOM (RX):
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar

LIBERTY (Beginner):
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises

Target Time: 1:50-2:20 per set

Time Cap: 2:30 per set

Gymnastics (Rope Climb)

Warm-up/Teaching Time (all levels):
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps

Level 1:
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts

Level 2:
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets

Level 3:
8 min AMRAP:
1-2-3... Rope Climb
5-10-15… Box Jumps (24/20)
50' Farmers Carry @ 50/35lbs

Clean and Jerk

HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you're feeling it, then build to a 1RM

The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.

The Liberty Lift

COMPETE (RX+)

10:00 AMRAP

8 Burpee Over Bar

8 Shoulder to Overhead (115/75)

12 Front Rack Step Back Lunges (115/75)

FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)

LIBERTY (Beginner):
10:00 AMRAP
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)

Target: 7+ rounds

Minimum: 5-7 rounds

Deadlift

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8

Swole Team Six

COMPETE (RX+)

Every 1:00 (20:00)

Odd: 18/14 Calorie Row

Even: 15 GHDs

FREEDOM (RX):
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Completion)

INDEPENDENCE (Intermediate):
Every 1:00 (20:00)
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups

LIBERTY (Beginner):
Every 1:00 (20:00)
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups

Target Time: :30-:45

Time Cap: :50

Classes will be at 7:00, 8:15, and 9:30am! With Coach Steph!

Murph

FREEDOM (RX):
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

INDEPENDENCE (Intermediate):
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.

LIBERTY (Beginner):
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
Partition the Ring Rows, Floor Press , and Squats as needed.

Time Cap: NONE! Go until complete!

No Classes or Open Gym

Running Morrison

With a Partner

Building Lap

-into-

50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

*Building lap after each round

Time Cap: 35:00

Partners split reps evenly, run together

Hybrid Endurance

800m Run:

-straight into-

40 Dumbbell Squats (50s/35s)

30/24 Calorie Ski (OR Row)

20m Sled Push (4/3 plates)

-straight into-

400m Run

-rest 4:00-

800m Run:

-straight into-

40 Dumbbell Farmers Carry Walking Lunge Steps (50s/35s)

30/24 Calorie Row

20m Sled Pull (4/3 plates)

-straight into-

400m Run

-rest 4:00-

800m Run:

-straight into-

40 Hand Release Push-ups

30/24 Calorie Bike

100m Farmers Carry (50s/35s)

-straight into-

400m Run

Score = Total Time

Time Cap per set: 13:00 (47:00 Cap)

Power Clean and Jerk

POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight

Bass Reeves

COMPETE (RX+)

3 rounds

50 Double Unders

5 Clean and Jerks (135/95)

3 rounds

50 Double Unders

5 Clean and Jerks (155/105)

3 rounds

50 Double Unders

5 Clean and Jerks (185/125)

FREEDOM (RX):
3 rounds
50 Double Unders
5 Clean and Jerks (115/75)
3 rounds
50 Double Unders
5 Clean and Jerks (135/95)
3 rounds
50 Double Unders
5 Clean and Jerks (155/105)
(Scored by Time)

INDEPENDENCE (Intermediate):
3 rounds
35 Double Unders
5 Clean and Jerks (95/65)
3 rounds
35 Double Unders
5 Clean and Jerks (115/75)
3 rounds
35 Double Unders
5 Clean and Jerks (135/95)

LIBERTY (Beginner):
9 rounds
30 Single Unders
5 Dumbbell Clean and Jerks (light)

Target Time: 12:00-16:00

Time Cap: 18:00

Hybrid Endurance

“Broken”

20 minutes on, 4 minutes off for 2 sets. Resume where you left off. Get as far as you can in the 2 intervals. If you finish, that is your time. Otherwise, add one second for every rep remaining (every 10m = 1 rep).

750m Run

400m Ski

20m Sled Push

750m Run

35m Sled Drag

750m Run

60m Burpee Broad Jumps

750m Run

400m Row

750m Run

75m Farmers Carry

750m Run

40m Sandbag Lunge

750m Run

40 Wall Balls (20/14)

Time Cap: 50:00

Back Squat

Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!

Gene Autrey

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
15:00 AMRAP
50/40 Calorie Row
50 Air Squats
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
15:00 AMRAP
40/32 Calorie Row
40 Air Squats

LIBERTY (Beginner):
15:00 AMRAP
25/20 Calorie Row
25 Air Squats

Target: 3+ rounds

Minimum: 2-3 rounds

Snatch

HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM

Will Rogers

COMPETE (RX+)

27-21-15-9

Calorie Air Bike

Dumbbell Snatch (70/50)

-rest 2:00-

21-15-9

Calorie Air Bike

Dumbbell Snatch (70/50)

(Women's Calories: 22-16-12-8, 16-12-8)

FREEDOM (RX):
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
-rest 2:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women's Calories: 22-16-12-8, 16-12-8)
(Scored by Time each set)

INDEPENDENCE (Intermediate):
22-16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
-rest 2:00-
16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
(Women's Calories: 16-12-8-6, 12-8-6)

LIBERTY (Beginner):
12-10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
-rest 2:00-
10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
(Women's Calories: 10-8-6-4, 8-6-4)

Target Time: 16:00-18:00

Time Cap: 22:00

Annie Oakley

COMPETE (RX+)

40-30-20-10

Box Jumps (24/20)

8 Wall Walks after each set

FREEDOM (RX):
40-30-20-10
Box Jumps (20)
4 Wall Walks after each set
(Scored by Time)

INDEPENDENCE (Intermediate):
35-25-15-5
Box Jumps (20)
2 Wall Walks after each set

LIBERTY (Beginner):
25-20-15-10
Box Step Ups (20/16)
4 Inchworms after each set

Target Time: 10:00-15:00

Time Cap: 20:00

Gymnastics: Handstand Walk

Level 1:
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Sorenson Hold (or Superman Hold)

Level 2:
8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery

Level 3:
3 min On, 1 min Off for 2 Sets:
12/9 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on "Buy In portion"

Half Murph

COMPETE (RX+)

With a Vest (20/14)

FREEDOM (RX):
800m Run
-into-
10 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
800m Run
(Scored by Time)

INDEPENDENCE (Intermediate):
800m Run
-into-
10 rounds
4 Pull Ups
8 Push Ups
12 Air Squats
-into-
800m Run

LIBERTY (Beginner):
400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run

Target Time: 20:00-26:00

Time Cap: 30:00

Open Gym

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

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

Back Squat

Build to a Heavy 3 Rep

Light DT

AMRAP 12

12 Deadlifts (95/65)

9 Hang Cleans (95/65)

6 STOH (95/65)

Score = Rounds and reps

Lazy Lightning

COMPETE (RX+)

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (70/53)

60 Sit Ups

70 Air Squats

FREEDOM (RX)

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (53/35)

60 Sit Ups

70 Air Squats

INDEPENDENCE

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (35/26)

60 Sit Ups

70 Air Squats

LIBERTY

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (light)

60 Sit Ups

70 Air Squats

Target: 4-5+ rounds

Minimum: 3 rounds

Hybrid Endurance

Each To be Performed at Max Sustainable Effort (as hard as possible without dropping off):

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Air Bike

Minute 2: Burpee Broad Jump

Minute 3: Row

Minute 4: DB Front Squats (50s/35s)

Repeat for 3 rounds

Rest 3:00

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Row

Minute 2: DB Push Press (50s/35s)

Minute 3: Air Bike

Minute 4: Broad Jumps

Repeat for 3 rounds

Rest 3:00

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Air Bike

Minute 2: Lateral Burpee Over DBs

Minute 3: Row

Minute 4: DB Deadlifts (50s/35s)

Repeat for 3 rounds

Score = Total Reps for each EMOM

Squat Clean

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Set 6 -

2 Reps

Every 2:00 × 6 sets
2 Squat Cleans (singles) @ 78–80% OR RPE 8

Calfoutis

COMPETE (RX+)

10 Rounds

15 Wall Balls (20/14)

25ft Handstand Walk

FREEDOM (RX):
10 Rounds
15 Wall Balls (20/14)
3 Wall Walks
(Scored by Time)

INDEPENDENCE (Intermediate):
10 Rounds
15 Wall Balls (14/10)
2 Wall Walks

LIBERTY (Beginner):
10 Rounds
10 Wall Ball Thrusters (light)
3 Inchworms (or 25ft Bear Crawl)

Target Time: 14:00-16:00

Time Cap: 18:00

Hybrid Endurance

Partner AMRAP 45:00

500m Run

40 reps of the movement listed below. The movement changes every 15:00

Movements:

0:00-15:00: Burpee Box Jump Overs (must step down)

15:00-30:00: DB Power Cleans (50s/35s)

30:00-45:00: Alternating DB Power Snatch (50/35)

Run together. All other work is split as desired. At each 15:00 mark, switch movements and continue where you are in the round.

Saint Honore

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)

INDEPENDENCE (Intermediate):
4 Rounds
400m Run
20 Box Jumps (20/16)
75ft Bodyweight Walking Lunge

LIBERTY (Beginner):
4 Rounds
200m Run
15 Box Step Ups (20/16)
50ft Bodyweight Walking Lunge

Target Time: 13:00-15:00

Time Cap: 20:00

Gymnastics: Rope Climbs

Level 1:
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts

Level 2:
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest

Level 3:
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2x50/35lb
1 Rope Climb

Power Snatch

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 1:00 x 5 sets

3 Power Snatch (singles) @ 70% OR RPE 6-7

Set 1 -

1 Reps

Set 2 -

1 Reps

Set 3 -

1 Reps

Set 4 -

1 Reps

Set 5 -

1 Reps

Set 6 -

1 Reps

Set 7 -

1 Reps

Set 8 -

1 Reps

Set 9 -

1 Reps

Set 10 -

1 Reps

Every :30 x 10 sets
1 Power Snatch @ 75–80% OR RPE 8

Tarte Tatin

COMPETE (RX+)

40 Toes to Bar

40 Overhead Squats (75/55)

40 Lateral Burpee Over Bar

-Rest 3:00-

40 Lateral Burpee Over Bar

40 Overhead Squats (75/55)

40 Toes to Bar

FREEDOM (RX):
30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
(Scored by Total Time)

INDEPENDENCE (Intermediate):
25 Toes to Bar
25 Overhead Squats (65/45)
25 Burpee Over Bar
-Rest 1:00-
25 Burpee Over Bar
25 Overhead Squats (65/45)
25 Toes to Bar

LIBERTY (Beginner):
20 Hanging Knee Raises
20 Dumbbell Front Squats (light)
20 Up Downs
-Rest 1:00-
20 Up Downs
20 Dumbbell Front Squats (light)
20 Hanging Knee Raises

Target Time: 10:00-12:00

Time Cap: 15:00

Clean Deadlift

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9)

Mille-Feuille

COMPETE (RX+)

Every 5:00 (5 sets)

30/25 Calorie Row

30/25 Calorie Air Bike

FREEDOM (RX):
Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 5:00 (5 sets)
20/15 Calorie Row
20/15 Calorie Air Bike

LIBERTY (Beginner):
Every 5:00 (5 sets)
15/12 Calorie Row
15/12 Calorie Air Bike

Target Time: 2:40-3:20 per set

Time Cap: 4:00 per set

Profiterole

COMPETE (RX+)

With a Vest (20/14)

FREEDOM (RX):
25:00 AMRAP
1 Mile Run
Max Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
25:00 AMRAP
1 Mile Run
Max Rounds of
4 Pull Ups
8 Push Ups
12 Air Squats

LIBERTY (Beginner):
25:00 AMRAP
1 Mile Run
Max Rounds of
5 Ring Rows
7 Floor Plate Press
9 Air Squats

Target # of Rounds: 12+

Minimum # of Rounds: 8-10

Kettlebell and Core

8-9am with Coach Matt!

Open Gym

9-10am with Coach Matt!

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

Barbell Complex

3 Deadlifts

2 Cleans

1 Shoulder to Overhead

Time Cap: 15:00

Sunday Funday

AMRAP 15

Buy-In: 1000/800m Row OR 800m Run

-then-

40 Alternating Dumbbell Snatches (50/35)

30 Goblet Squats (50/35)

20 Dumbbell Push Press (50/35)

10 Burpees

Iceland Special

3 Rounds (With a Partner)

30 Calorie Row (Shared)

30 Calorie Bike (Shared)

30 Box Jump Overs (24/20)(Shared)

Round 1

30 Power Snatch (60% of 1RM)(Synchro)

Round 2

30 Overhead Squats (Same bar)(Synchro)

Round 3

30 Hang Power Snatch (Same Bar)(Synchro)

30 Toes to Bar (Shared)

30 Burpee Over Bar (Shared)

30 Double Unders (Shared)

30 Calorie Ski (Shared)

Time Cap: 30:00

Hybrid Endurance

AMRAP 35 minutes:

Buy-In: 1,000 meter Run

-in Remaining time-

5 Burpee Broad Jumps

10 Wall Balls (20/14)

15/12 Calorie Row

20 Sandbag Lunges (Any)

25 Sit-Ups (OR 15 GHDs)

30m Farmer's Carry (70s/53s)

-at 35 minute mark-

Cash-Out: 1,000 meter Run

Target: 4-5+ Rounds

Minimum: 3-4 Rounds