Kelly

FREEDOM (RX)
"KELLY"
5 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
20 Box Jumps (24/20)
20 Wall Balls (20/14)

LIBERTY (Beginner)
5 ROUNDS FOR TIME
200m Run
20 Box Step Ups (20/16)
20 Wall Ball Thrusters (light)

Target Time: 22:00-27:00

Time Cap: 35:00

Deadlift

3 SETS
12 Deadlifts
*Start Mod-Heavy/Heavy and Build to a 12-Rep Max
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

9:00 AMRAP

15 GHD Sit-Ups

10 Deadlifts (135/95)

5 Hang Power Snatch (135/95)

FREEDOM (RX)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (115/75)
5 Hang Power Snatch (115/75)
(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (95/65)
5 Hang Power Snatch (95/65)

LIBERTY (Beginner)
9:00 AMRAP
10 Sit-Ups
10 Deadlifts (light)
5 Hang Power Snatch (light)

Target # of Rounds: 7+

Minimum # of Rounds: 5+

Deadstop Bench Press

5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)

WORKOUT

FREEDOM (RX)
3:30-3:30-3:30-4:30 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)

INDEPENDENCE (Intermediate)
3:30-3:30-3:30-4:30 AMRAP
60 Double Unders
15 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-

LIBERTY (Beginner)
3:30-3:30-3:30-4:30 AMRAP
75 Singles Unders
15 Up Downs
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-

Target # of Calories: 90-110

Minimum # of Calories: 55-80

STRENGTH/SKILL

ON AN 8:00 CLOCK...
Kip Swing + Bar Muscle Transition Work

• Freedom (Advanced) - Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition

• Independence (Intermediate) - Kip Swing + Low Bar Muscle Up

• Liberty (Beginner) - Low Bar Muscle Up Transition

*Build off of 9/24 BMU session

WORKOUT

Jason

COMPETE (RX+)

FOR TIME
100 Air Squats
5 Ring Muscle Ups
75 Air Squats
10 Ring Muscle Ups
50 Air Squats
15 Ring Muscle Ups
25 Air Squats
20 Ring Muscle Ups

FREEDOM (RX)
"JASON"
FOR TIME
100 Air Squats
5 Bar Muscle Ups
75 Air Squats
10 Bar Muscle Ups
50 Air Squats
15 Bar Muscle Ups
25 Air Squats
20 Bar Muscle Ups
(Scored by Time)

INDEPENDENCE (Intermediate)
FOR TIME
100 Air Squats
4 Bar Muscle Ups (or 8 Chest to Bar)
75 Air Squats
8 Bar Muscle Ups (or 16 Chest to Bar)
50 Air Squats
12 Bar Muscle Ups (or 24 Chest to Bar)
25 Air Squats
16 Bar Muscle Ups (or 32 Chest to Bar)
(Scored by Time)

LIBERTY (Beginner)
FOR TIME
50 Air Squats
5 Up Down + Jumping Pull Up
40 Air Squats
10 Up Down + Jumping Pull Up
30 Air Squats
15 Up Down + Jumping Pull Up
20 Air Squats
20 Up Down + Jumping Pull Up
(Scored by Time)

In honor of U.S. Navy SEAL Special Warfare Operator First Class (SEAL) Jason Dale Lewis, who was killed in action on July 6, 2007, in combat during Operation Iraqi Freedom

Power Clean and Jerk

EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
(Scored by Heaviest Weight)

*Note -- All reps for all lifts today are meant to be 'touch and go'. Default for the Jerk is Push Jerk (Split Jerk can be used if athlete is accustomed). Use the same light weight for all 5 reps sets, then increase the load to moderate and use the same weight for all 3 rep sets, then increase the weight to heavy and use the same weight for all 1 rep sets.

WORKOUT

COMPETE (RX+)

15:00 AMRAP

Max Box Step Ups (20")

*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.

FREEDOM (RX) / INDEPENDENCE (Intermediate)
"OCTOBER MONTHLY CHALLENGE"
15:00 AMRAP
Max Box Step Ups (20")
(Scored by Total Reps)

LIBERTY (Beginner)
"OCTOBER MONTHLY CHALLENGE"
15:00 AMRAP
Max Box Step Ups (low box)
(Scored by Total Reps)

NOTE -- In the month of October, we are building capacity towards the CHAD workout on 11/11. This week's work is included in the class. All of the additional volume training will be included in the Optional Accessory each week.

NO CLASSES

WORKOUT

With a partner (Split reps any way)

AMRAP 25 (target 15-20 rounds)

Rx

-5 Handstand Push-Ups

-10 Pistols (alternating legs)

-15 Pull-Ups

Indy (can also do Rx and target 10-15 rounds)

-5 Handstand Push-Ups w/ ab mat

-20 air squats

-15 Pull-Ups

Liberty:

-5 pike Push-Ups or push ups

-20 air squats

-15 ring rows

Back Squat

5 SETS
5 Back Squats
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

5 SETS

2:00 AMRAP

10 Back Squats (225/155)

Max Calorie Air Bike in Remaining Time

-Rest 2:00 b/t Sets-

FREEDOM (RX)
5 SETS
2:00 AMRAP
10 Back Squats (185/125)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
*Bar taken from the rack

INDEPENDENCE (Intermediate)
5 SETS
2:00 AMRAP
10 Back Squats (155/105)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
*Bar taken from the rack

LIBERTY (Beginner)
5 SETS
2:00 AMRAP
8 Back Squats (light)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
*Bar taken from the rack

Target # of Calories: 100-125+

Minimum # of Calories: 75-100

Strength/Skill

ON A 8:00 CLOCK...
Rope Climb Practice

• Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)

• Independence (Intermediate) - Rope Climb (1-2 reps Every 1:00)

• Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)

WORKOUT

COMPETE (RX+)

FOR TIME

100 Double Unders

50 GHDs

100 Double Unders

50 Toes to Bar

100 Double Unders

50 GHDs

FREEDOM (RX)
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
80 Double Unders
40 GHDs (or 50 V-Ups)
80 Double Unders
40 Toes to Bar
80 Double Unders
40 Abmat Sit-Ups

LIBERTY (Beginner)
FOR TIME
100 Single Unders
30 Alt. Leg V-Ups
100 Single Unders
30 Hanging Knee Raises
100 Single Unders
30 Abmat Sit-Ups

Target Time: 10:00-13:00

Time Cap: 16:00

WORKOUT

COMPETE (RX+)

3 ROUNDS

21 Thruster (75/55)

21 KB Swing (70/53)

-Rest 3:00-

3 ROUNDS

21 KB Swing (70/53)

21 Lateral Burpee Over Bar

FREEDOM (RX)
FOR TIME
3 ROUNDS
21 Thruster (75/55)
21 KB Swing (53/35)
-Rest 3:00-
3 ROUNDS
21 KB Swing (53/35)
21 Lateral Burpee Over Bar
(Score is Total Time)

INDEPENDENCE (Intermediate)
FOR TIME
3 ROUNDS
21 Thruster (65/45)
21 KB Swing (35/26)
-Rest 3:00-
3 ROUNDS
21 KB Swing (35/26)
21 Lateral Burpee Over Bar

LIBERTY (Beginner)
FOR TIME
3 ROUNDS
15 Dumbbell Thruster (light)
15 Russian KB Swing (light)
-Rest 3:00-
3 ROUNDS
15 KB Swing (light)
15 Lateral Up Down Over DB

Target Time: 15:00-19:00

Time Cap: 21:00

STRENGTH/SKILL (Post Workout)

3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (4in/2in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-

WORKOUT

FREEDOM (RX)
"SEPTEMBER MONTHLY CHALLENGE"
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

INDEPENDENCE (Intermediate)
"SEPTEMBER MONTHLY CHALLENGE"
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

LIBERTY (Beginner)
"SEPTEMBER MONTHLY CHALLENGE"
IN TEAMS OF 2
3000m Row
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).

Time Cap: 28:00

STRENGTH/SKILL (Post Workout)

5:00 AMRAP
1 Wall Walk (or 1/2 Wall Walk)
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc...
(Score is Total Reps)

Gym. Pull Options...

• Freedom - Strict Chest to Bar, Strict Pull-Up, or Chest to Bar

• Independence - Chest to Bar, Strict Pull-Up, or Pull-Up

• Liberty - Ring Row, Banded Strict Pull-Up or Jumping Pull-Up

Strict Press + Push Press + Push Jerk

EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk

*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

10 ROUNDS FOR TIME

10 Strict Ring Dips

10 Box Jumps (24/20)

FREEDOM (RX)
10 ROUNDS FOR TIME
10 Ring Dips
10 Box Jumps (24/20)
(Score is Time)

INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
7 Ring Dips (or 10 Box Dips)
10 Box Jumps (24/20)

LIBERTY (Beginner)
10 ROUNDS FOR TIME
7 Box Dips
10 Box Step Ups (20/16)

Target Time: 11:00-14:00

Time Cap: 18:00

NO CLASSES

FIRST LIGHT

With a Partner

800m Run (Together)

1000m Row

30 Kettlebell Swings

30 Goblet Squats

60 Kettlebell Snatches

60 Kettlebell Reverse Lunges

30 Synchro Kettlebell Deadlifts

30 Synchro Goblet Squats

30 Synchro Burpees

800m Run (Together)

Time Cap: 42:00

Don't worry, if it rains, I got you

WORKOUT

FREEDOM (RX)
4 SETS
ON A 6:00 CLOCK...
800m Run
Max Bar Muscle-Ups in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)

INDEPENDENCE (Intermediate)
4 SETS
ON A 6:00 CLOCK...
800m Run
Max Bar Muscle-Ups in Remaining Time (or Kipping Chest to Bar)
-Rest 2:00 b/t Sets-

LIBERTY (Beginner)
4 SETS
ON A 6:00 CLOCK...
600m Run
Max Reps of 'Up Down + Jumping Pull Ups' in Remaining Time
-Rest 2:00 b/t Sets-

Target # of reps: 50+

Minimum # of reps: 20+

STRENGTH/SKILL

ON A 8:00 CLOCK...
Low Ring or Low Bar Muscle Transition Work

• Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip

• Independence (Intermediate) - Low Ring Muscle Up + Kipping/Jumping Ring Dip

• Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip

WORKOUT

COMPETE (RX+)

FOR TIME

60-40-20-40-60

Calorie Air Bike

Complete 20 DB Goblet Box Step Overs (24/20) After Every Set (50/35)

FREEDOM (RX)
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs (24/20) After Every Set
(Women's Calories: 48-32-16-32-48)
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
50-35-20-35-50
Calorie Air Bike
Complete 15 Box Step-Overs (24/20) After Every Set
(Women's Calories: 40-28-16-28-40)

LIBERTY (Beginner)
FOR TIME
30-20-10-20-30
Calorie Air Bike
Complete 10 Box Step-Overs (20/16) After Every Set
(Women's Calories: 24-16-8-16-24)

Target Time: 21:00-24:00

Time Cap: 30:00

STRENGTH/SKILL

EVERY 1:00 (9:00)
MIN 1 - 3 Deadlifts (Increasing Weight)
MIN 2 - :45 Pacing Burpees or Up-Downs
MIN 3 - :45 Plank
(No Measure)

* Deadlifts: Start moderate/mod-heavy and build to workout weight
* Burpees/Up-Downs: Flow with either movement for :45

WORKOUT

COMPETE (RX+)

EVERY 3:30 (5 SETS)

7 Deadlifts (315/205)

14 Lateral Burpee Over Bar

21 GHDs

FREEDOM (RX)
EVERY 3:30 (5 SETS)
7 Deadlifts (275/185)
14 Lateral Burpee Over Bar
21 GHDs (OR 21 V-Ups)
(Score is Slowest Set)

INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
6 Deadlifts (255/165)
12 Lateral Burpee Over Bar
18 GHDs (or 18 V-Ups)

LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
9 Deadlifts (Moderate)
12 Up Downs
15 Sit Ups

Target Time: 2:00-2:15 per set

Time Cap: 3:30 per set

Overhead Squat

Overhead Squat for load:
#1: 3 reps

ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Overhead Squat
*Barbell comes from Rack. Option for Front Squat if not putting bar overhead.
(Score is Weight)

WORKOUT

COMPETE (RX+)

3 ROUNDS FOR TIME

100c Double Unders

25 Overhead Squats (115/75)

FREEDOM (RX)
3 ROUNDS FOR TIME
100 Double Unders
25 Overhead Squats (95/65)
(Score is Time)

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
75 Double Unders
25 Overhead Squats (75/55)

LIBERTY (Beginner)
3 ROUNDS FOR TIME
100 Single Unders
25 Dumbbell Goblet Squats (light)

Target Time: 7:30-9:00

Time Cap: 12:00

WORKOUT

COMPETE (RX+)

FOR TIME

50 Hand Release Push-Ups

2000m Row

*All athletes same 2k distance

FREEDOM (RX)
FOR TIME
50 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)

INDEPENDENCE (Intermediate)
FOR TIME
40 Push-Ups
2000m Row
*All athletes same 2k distance.

LIBERTY (Beginner)
FOR TIME
30 Push-Ups
1500m Row
*All athletes same 1.5k distance.

Target Time: 8:30-9:30

Time Cap: 12:00

STRENGTH/SKILL (Post-Workout)

15:00 EMOM
MIN 1 - Max Bench Press or Max DB Bench
MIN 2 - Max Strict Pull-Ups
MIN 3 - Rest
(Score is Total Reps)

Options for Loading:
Barbell - 185/115, 155/95, 135/85
DBs - 70/50, 50/35, 35/25

Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows

NO CLASSES