Pimm’s Cup

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time)
-Rest until 12:00, then move on to Part 2-

INDEPENDENCE (Intermediate):
FOR TIME
500m Row
80 Wall Balls (20/14) or 100 Wall Balls (14/10)
(Score is Time)
-Rest until 12:00, then move on to Part 2-

LIBERTY (Beginner):
FOR TIME
500m Row
50 Wall Balls (light)
(Score is Time)
-Rest until 12:00, then move on to Part 2-

Target Time: 5:30-7:00

Time Cap: 10:00

Back Squat

Starting at the 12:00 mark:

FREEDOM (RX):
ON A 15:00 CLOCK
1RM Back Squat
(Score is Weight)

INDEPENDENCE (Intermediate):
No change to workout

LIBERTY (Beginner):
ON A 15:00 CLOCK
Heavy Back Squat (not a max)
(Score is Weight)

Bench Press

EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)

Championship Point

COMPETE (RX+)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Hang Power Clean (185/125)

10 Push Ups after every set

FREEDOM (RX):

FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
(Score is Time)

INDEPENDENCE (Intermediate):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/75)
10 Push Ups after every set
(Score is Time)

LIBERTY (Beginner):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Hang Power Clean (light)
7 Incline Push Ups after every set
(Score is Time)

Target Time: 5:00-7:00

Time Cap: 12:00

Snatch

EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)

Serena v. Venus

COMPETE (RX+)

FOR TIME

21-15-9

Overhead Squat (135/95)

Toes to Bar

-Rest until 8:00-

FREEDOM (RX):
FOR TIME
21-15-9
Overhead Squat (115/75)
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-

INDEPENDENCE (Intermediate):
FOR TIME
21-15-9
Overhead Squat (95/65)
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-

LIBERTY (Beginner):
FOR TIME
21-15-9
Dumbbell Goblet Squat (light)
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-

Target Time: 2:30-3:30

Time Cap: 6:00

Part 2

COMPETE (RX+)

FOR TIME

21-15-9

Lateral Burpee Over Bar

Toes to Bar

FREEDOM (RX):
FOR TIME
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(Score is Time, 6:00 Time Cap)

INDEPENDENCE (Intermediate):
FOR TIME
21-15-9
Lateral Burpee Over Bar
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)

LIBERTY (Beginner):
FOR TIME
21-15-9
Up Downs
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)

Target Time: 2:30-3:30

Time Cap: 6:00

Grass Court

COMPETE (RX+)

20:00 AMRAP

50 Double Unders (Heavy)

50 Single Arm Dumbbell Push Press (50/35)

50 Double Unders (Heavy)

50 V-Ups

50 Double Unders (Heavy)

40/32 Calorie Air Bike or 50/40 Calorie Bike Erg

FREEDOM (RX):
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg

INDEPENDENCE (Intermediate):
20:00 AMRAP
35 Double Unders
50 Single Arm Dumbbell Push Press (35/25)
35 Double Unders
50 Abmat Sit Ups
35 Double Unders
32/26 Calorie Air Bike or 40/32 Calorie Bike Erg

LIBERTY (Beginner):
20:00 AMRAP
30 Single Unders
30 Single Arm Dumbbell Push Press (light)
30 Single Unders
30 Abmat Sit Ups
30 Single Unders
25/20 Calorie Air Bike or 30/24 Calorie Bike Erg

Target # of Rounds: 2+

Minimum # of Rounds: 1.5-2

Federer vs. Nadal

COMPETE (RX+)

FOR TIME

400m Run

18 Bar Muscle Ups

400m Run

15 Bar Muscle Ups

400m Run

12 Bar Muscle Ups

*Unbroken BMU, 200m Penalty Run each break

FREEDOM (RX):
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break

INDEPENDENCE (Intermediate):
FOR TIME
400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.

LIBERTY (Beginner):
FOR TIME
400m Run
15 Ring Rows or Jumping Pull Ups
300m Run
12 Ring Rows or Jumping Pull Ups
200m Run
9 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set

Target Time: 9:00-12:00

Time Cap: 20:00

Kettlebell and Core

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

Open Gym

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

Partner Fight Gone Bad

6 Rounds with a Partner

:30 on/:30 off YGIG

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (20in)

Push Press (75/55)

Row (Calories)

1 Minute Rest - Together

Rockets’ Red Glare

COMPETE (RX+)

5 SETS FOR 3:00

25/20 Calorie Air Bike

50 Double Unders

Max Toes to Bar in Remaining Time

-Rest 1:30 between sets-

FREEDOM (RX):
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)

INDEPENDENCE (Intermediate):
5 SETS FOR 3:00
16/12 Calorie Air Bike
35 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-

LIBERTY (Beginner):
5 SETS FOR 3:00
12/10 Calorie Air Bike
50 Single Unders
Max Hanging Knee Raises in Remaining Time
-Rest 1:30 between Sets-

Target: 90-120+ reps

Minimum: 50-90 reps

Shoulder Press

ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack
(Score is Weight)

Gymnastics (Skill Development)

10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced):
Handstand Walk or Freestanding Handstand Hold

Independence (Intermediate):
Kick Ups/Box Pike Walk

Liberty (Beginner):
Bear Crawl/Wall Walk

Purple Mountains Majesty

COMPETE (RX+)

10 ROUNDS FOR TIME:

10 Kettlebell Swings (70/53)

50ft Kettlebell Lunge (70/53)

FREEDOM (RX):

10 ROUNDS FOR TIME:
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
(Score is Time)

INDEPENDENCE (Intermediate):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (35/26)
50ft Kettlebell Lunge (35/26)

LIBERTY (Beginner):
10 ROUNDS FOR TIME:
10 Russian Kettlebell Swings (light)
25ft Kettlebell Lunge (light)

Target Time: 10:00-12:00

Time Cap: 15:00

1-Mile Run

FREEDOM (RX):
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
-Rest Until 15:00 mark then complete Part 2-

INDEPENDENCE (Intermediate):
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-

LIBERTY (Beginner):
FOR TIME
800m Run
-Rest Until 15:00 mark then complete Part 2-

Target Time: 6:30-9:00

Time Cap: 10:00

Part 2

COMPETE (RX+)

15:00 AMRAP

5 Strict Weighted Pull Ups (35/25)

10 Deficit Push Ups (4in/2in)

15 GHDs

FREEDOM (RX):
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)

INDEPENDENCE (Intermediate):
15:00 AMRAP
4 Strict Pull Ups
8 Push Ups
12 Sit Ups

LIBERTY (Beginner):
15:00 AMRAP
6 Ring Rows
10 Plate Floor Press
10 Sit Ups

Target # of rounds: 7-11

Grace

FREEDOM (RX):
"GRACE"
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
-Rest until the 10:00 mark, then Complete Part 2-

INDEPENDENCE (Intermediate):
FOR TIME
30 Clean & Jerks (115/75)
-Rest until the 10:00 mark, then Complete Part 2-

LIBERTY (Beginner):
FOR TIME
20 Clean & Push Press (light)
-Rest until the 10:00 mark, then Complete Part 2-

Target Time: 2:30-4:30

Time Cap: 5:00

Part 2

COMPETE (RX+)

EVERY :30 FOR 10:00

1 Power Clean and Jerk (225/155)

FREEDOM (RX):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (185/125)

INDEPENDENCE (Intermediate):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (155/105)

LIBERTY (Beginner):
EVERY :30 FOR 10:00
1 Power Clean and Push Press (moderate)

Overhead Squat

ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)

We Stand for Freedom

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
FOR TIME
25 Burpee Box Jump Over (24/20)
50 Overhead Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Front Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Back Squats (95/65)
(Score is Time)

INDEPENDENCE (Intermediate):
FOR TIME
20 Burpee Box Jump Over (24/20)
50 Overhead Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Front Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Back Squats (75/55)

LIBERTY (Beginner):
FOR TIME
15 Up Downs + Step Ups (20/16)
50 Air Squats
15 Up Downs + Step Ups (20/16)
40 Goblet Squats (light)
15 Up Downs + Step Ups (20/16)
30 Back Squats (light)

Target Time: 16:00-18:00

Time Cap: 20:00

Open Gym

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

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

Push Press

2 reps every 2:00 for 20:00

Sunday Fun Day

Buy-In

40/35 Calorie Row or Ski

-into-

4 Rounds

14 Dumbbell Snatches (50/35)

12 Box Jumps (24/20)

9 Goblet Squats (50/35)

-into-

Buy-Out

40/35 Calorie opposite machine of what you used for Buy-In

Target Time: 14:00-16:00

Time Cap: 18:00

Wilson

AMRAP 30 - With a Partner

Wall Ball (20/14)

10 Wall Ball Box Step Overs (20)

10 Wall Ball Cleans

10 Wall Ball Lunge Twist

10 Wall Ball Sit Ups

10 Wall Ball Slams

Cookout Season

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
FOR TIME
1000/850m Row
50 Thrusters (45/35)
60 Pull-Ups
50 Thrusters (45/35)
1000/850m Row
(Scored by Time)

INDEPENDENCE (Intermediate):
FOR TIME
850/725m Row
40 Thrusters (45/35)
50 Pull-Ups
40 Thrusters (45/35)
8500/725m Row
(Scored by Time)

LIBERTY (Beginner):
FOR TIME
500/450m Row
30 Dumbbell Thrusters (light)
30 Jumping Pull-Ups
30 Dumbbell Thrusters (light)
500/450m Row
(Scored by Time)

Target Time: 16:00-18:00

Time Cap: 20:00

Bench Press

Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)

Ice Cold Lemonade

COMPETE (RX+)

2 ROUNDS FOR TIME

50 GHDs

50 Box Step Ups (24/20)

50 Push Ups

FREEDOM (RX):

2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups (24/20)
50 Push Ups
(Scored by Time)

INDEPENDENCE (Intermediate):
2 ROUNDS FOR TIME
40 GHDs (or V-Ups)
40 Box Step Ups (24/20)
40 Push Ups
(Scored by Time)

LIBERTY (Beginner):
2 ROUNDS FOR TIME
30 Sit Ups
30 Box Step Ups (20/16)
30 Floor Plate Press (or Knee Push Ups)
(Scored by Time)

Target Time: 12:00-14:00

Time Cap: 18:00

Summer Sunsets

COMPETE (RX+)

5 Rounds

400m Run

10 Deadlifts (315/205)

FREEDOM (RX):
5 Rounds
400m Run
8 Deadlifts (315/205)

INDEPENDENCE (Intermediate):
5 Rounds
400m Run
8 Deadlifts (275/185)

LIBERTY (Beginner):
5 Rounds
200m Run
10 Deadlifts (light)

Target Time: 13:00-15:00

Time Cap: 18:00

Accessory

3-4 SETS (Post Workout)
10 Strict Pull Ups
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
(Scored by Completion)

June Burpee Challenge

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

INDEPENDENCE (Intermediate):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

LIBERTY (Beginner):
Every 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)

Target: 130-180+ reps

Minimum: 100 reps

Strict Press + Push Press

Set 1 -

6 Reps

Set 2 -

6 Reps

Set 3 -

6 Reps

Set 4 -

6 Reps

Set 5 -

6 Reps

5 Sets (Build across sets)
Every 2:00
3 Strict Press + 3 Push Press
(Score is Weight)

Snatch Deadlift + Power Snatch + Overhead Squat

EVERY 1:00 (10:00)
1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat*
*Start light and build each minute
(Score is Heaviest Weight)

Catching Fireflies

COMPETE (RX+)

10 ROUNDS FOR TIME

16 Air Squat

8 Toes to Bar

4 Power Snatch (155/105)

FREEDOM (RX):
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch (135/95)
(Score is Time)

INDEPENDENCE (Intermediate):
10 ROUNDS FOR TIME
12 Air Squat
6 Toes to Bar
4 Power Snatch (115/75)
(Score is Time)

LIBERTY (Beginner):
10 ROUNDS FOR TIME
10 Air Squat
6 Hanging Knee Raises
4 Dumbbell Snatch (light)
(Score is Time)

Target Time: 10:00-12:00

Time Cap: 16:00

Kettlebell and Core

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

Open Gym

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

Mayhem Affiliate Class

3:00-4:00pm with Coach Mike!