Good Friday
COMPETE (RX+)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (50/35)
FREEDOM (RX)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (35/25)
(Scored by Time)
INDEPENDENCE (Intermediate)
80-60-40-20-10
Double Unders
40-30-20-10-5
Single Dumbbell Squat (25/15)
LIBERTY (Beginner)
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Dumbbell Squat (light)
Target Time: 8:00-10:00
Time Cap: 16:00
Clean House
COMPETE (RX+)
8 sets:
300m Run
12 Strict Handstand Push Ups
-rest 1:00 between sets-
FREEDOM (RX)
8 sets:
300m Run
10 Strict Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
(Scored by Time each set)
INDEPENDENCE (Intermediate)
8 sets:
300m Run
10 Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
LIBERTY (Beginner)
8 sets:
200m Run
8 Dumbbell Shoulder Press (light)
-rest 1:00 between sets-
(2:00 Time Cap)
Target Time: 1:15-1:30 per set
Time Cap: 2:00 per set
Watch and Wait
COMPETE (RX+)
Every 10:00 (2 sets)
15-12-9 Calorie Air Bike
5-4-3 Power Cleans (225/155)
Womens Calories: 12-10-8
FREEDOM (RX)
Every 10:00 (2 sets)
15-12-9 Calorie Air Bike
5-4-3 Power Cleans (185/125)
Womens calories: 12-10-8
(Scored by Time each set)
INDEPENDENCE (Intermediate)
Every 10:00 (2 sets)
12-10-8 Calorie Air Bike
5-4-3 Power Cleans (155/105)
Womens calories: 10-8-6
LIBERTY (Beginner)
Every 10:00 (2 sets)
10-8-6
Calorie Air Bike
Dumbbell Power Cleans (light)
Womens calories: 8-6-4
Target Time: 3:00-4:00 per set
Time Cap: 7:00 per set
Rod of Iron
COMPETE (RX+)
3-3-3-4:00 AMRAP
6 Wall Walks
24 Toes to Bar
Max Box Jump Overs (24/20)
-rest 1:00 between sets-
FREEDOM (RX)
3-3-3-4:00 AMRAP
5 Wall Walks
20 Toes to Bar
Max Box Jump Overs (24/20)
-rest 1:00 between sets-
(Scored by Total Reps)
INDEPENDENCE (Intermediate)
3-3-3-4:00 AMRAP
3 Wall Walks
15 Toes to Bar
Max Box Jump Overs (20/16)
-rest 1:00 between sets-
LIBERTY (Beginner)
3-3-3-4:00 AMRAP
5 Inchworms
10 Hanging Knee Raises
Max Box Step Ups (20/16)
-rest 1:00 between sets-
Target: 90+ reps
Minimum: 50-70 reps
Conquer
FREEDOM (RX)
25:00 AMRAP
400m Run
5 Rounds of "Strict Cindy"
5 Strict Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps. For the run, each 100m = 1 rep)
INDEPENDENCE (Intermediate)
25:00 AMRAP
400m Run
5 Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
LIBERTY (Beginner)
25:00 AMRAP
200m Run
5 Rounds
5 Ring Rows
7 Bar Push Ups
9 Air Squats
Target # of Rounds: 5-6+
Minimum # of Rounds: 3-4
Kettlebell and Core
8:00-9:00am with Coach Matt!
Open Gym
9:00-10:00am with Coach Matt!
Mayhem Class
2:00-3:00pm with Coach Mike!
Open Gym
3:00-4:00pm with Coach Mike!
No More 1 Rep Maxes!
With a Partner
At 0:00, and every 5:00 on the minute (5:00, 10:00, 15:00, 20:00, 25:00, 30:00, 35:00), BOTH partners must stop what they are doing and run 200m together
Split reps however you like, one partner works while the other rests
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Push Press
20 Thrusters
RX: 95/65
Independence: 75/55
Liberty: Light
Time Cap: 40:00
Ring Muscle Up / Strict Pull-Ups
Level 1:
9min EMOM:
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)
Min 3: Rest minute
Level 2:
9min EMOM:
Min 1: Ring Swing Drill: 2 reps of - 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute
Level 3:
9min AMRAP:
4/2 Ring Muscle Ups
8/6 calorie Row
36 Double Unders
Cardinals
COMPETE (RX+)
15-12-9-6-3
Front Squats (155/105)
Bar Facing Burpees
FREEDOM (RX):
15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)
INDEPENDENCE (Intermediate):
15-12-9-6-3
Front Squats (95/65)
Bar Facing Burpees
LIBERTY (Beginner):
15-12-9-6-3
Dumbbell Front Squats (light)
Up Downs
Target Time: 5:00-7:00
Time Cap: 10:00
Power Clean + Jerk
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Set 5 -
2 Reps
Set 6 -
2 Reps
Set 7 -
2 Reps
Set 8 -
2 Reps
FLUSH CYCLING (C&J)
Every 1:00 (8:00)
2 Power Clean and Push Jerks (singles) @ RPE 5–6
Tigers
COMPETE (RX+)
2 Rounds
800m Run
50 Kettlebell Swings (70/53)
FREEDOM (RX):
2 Rounds
800m Run
50 Kettlebell Swings (53/35)
(Score by Time)
INDEPENDENCE (Intermediate):
2 Rounds
800m Run
50 Kettlebell Swings (35/26)
LIBERTY (Beginner):
2 Rounds
400m Run
25 Russian Kettlebell Swings (light)
Target Time: 12:00-14:00
Time Cap: 18:00
Deadlift
Build up to a 1RM Deadlift
Dodgers
COMPETE (RX+)
50/40 Calorie Air Bike
35 GHDs
50 DB Box Step Ups (50/35)(20")
35 GHDs
50/40 Calorie Air Bike
FREEDOM (RX)
50/40 Calorie Air Bike
25 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (35/25) (20")
25 GHDs (or V-Ups)
50/40 Calorie Air Bike
(Score by Time)
INDEPENDENCE (Intermediate):
40/32 Calorie Air Bike
20 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (25/15) (20")
20 GHDs (or V-Ups)
40/32 Calorie Air Bike
LIBERTY (Beginner):
30/24 Calorie Air Bike
25 Sit Ups
30 Box Step Ups (20/16")
25 Sit Ups
30/24 Calorie Air Bike
Target Time: 10:00-12:00
Time Cap: 18:00
Shoulder Press
Build up to a 1RM Shoulder Press
Red Sox
COMPETE (RX+)
Every 5:00 (3 sets)
100 Double Unders
30 Push Ups
50 Double Unders
10 Dumbbell Bench Press (70s/50s)
FREEDOM (RX)
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)
(Score by Time each set)
INDEPENDENCE (Intermediate)
Every 5:00 (3 sets)
60 Double Unders
20 Push Ups
40 Double Unders
15 Dumbbell Bench Press (35s/25s)
LIBERTY (Beginner)
Every 5:00 (3 sets)
50 Single Unders
15 Bar Push Ups
25 Single Unders
10 Dumbbell Bench Press (light)
Target Time: 3:00-4:00 per set
Time Cap: 4:30 per set
Back Squat
Build up to a 1RM Back Squat
Jackie
COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)
INDEPENDENCE (Intermediate):
1000m Row
50 Thrusters (35/25)
25 Pull Ups
LIBERTY (Beginner):
800m Row
40 Single Dumbbell Thrusters (light)
20 Ring Rows
Target Time: 6:00-8:00
Time Cap: 12:00
Yoga: Recovery Mobility Flow
8:00-8:45am with Coach Liv!
Open Gym
9:00-10:00am with Coach Liv!
Mayhem Class
2:00-3:00pm with Coach Mike!
Open Gym
3:00-4:00pm with Coach Mike!
Pacer
Affiliate Compete (RX+)
EMOM 60
With a Partner
:30 work / :30 rest
Calorie Ski
Calorie Bike
Chest to Bar
Jump Squats
Calorie Row
1:00 Rest
Freedom (RX)
EMOM 60
With a Partner
:30 work / :30 rest
Calorie Ski
Calorie Bike
Pull Ups
Air Squats
Calorie Row
1:00 Rest
Independence
EMOM 60
With a Partner
:30 work / :30 rest
Calorie Ski
Calorie Bike
Assisted Pull Ups
Air Squats
Calorie Row
1:00 Rest
Liberty
EMOM 60
With a Partner
:30 work / :30 rest
Calorie Ski
Calorie Bike
Up Downs
Squats to a Box/Bench
Calorie Row
1:00 Rest
Score = Total Reps!
Power Snatch + Snatch Balance
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Set 5 -
3 Reps
CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Snatch Balance @ RPE 7
Lime Green
AFFILIATE COMPETE (RX+)
6 Rounds
4 Wall Walks
12 Overhead Squats (95/65)
16 Pull Ups
FREEDOM (RX):
6 Rounds
3 Wall Walks
9 Overhead Squats (95/65)
12 Pull Ups
(Scored by Time)
INDEPENDENCE (Intermediate):
6 Rounds
2 Wall Walks
8 Overhead Squats (75/55)
10 Pull Ups
LIBERTY (Beginner):
6 Rounds
25ft Bear Crawl
8 Dumbbell Squats (light)
10 Ring Rows
Target Time: 7:00-9:00
Time Cap: 14:00
Deadlift
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Every 3:00 × 3 sets
2 Deadlifts @78-82%
Turquoise
AFFILIATE COMPETE (RX+)
3 sets
3:00 AMRAP
100ft Single DB Lunge (70/50)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
FREEDOM (RX):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)
INDEPENDENCE (Intermediate):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
LIBERTY (Beginner):
3 sets
3:00 AMRAP
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs
-rest 2:00 between sets-
Target # of Burpees: 80+
Minimum # of Burpees: 50-70
Shoulder Press
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Every 3:00 × 3 sets
2 Shoulder Press @78-82%
Pistachio
AFFILIATE COMPETE (RX+)
Every 3:00 (24:00)
18/15 Calorie Row
100m Run or 5x50ft Shuttle Run
FREEDOM (RX)
Every 3:00 (24:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
(Scored by Time each set)
INDEPENDENCE (Intermediate):
Every 3:00 (24:00)
12/10 Calorie Row
100m Run or 5x50ft Shuttle Run
LIBERTY (Beginner):
Every 3:00 (24:00)
10/8 Calorie Row
50m Run or 3x50ft Shuttle Run
Target Time: 1:35-1:45 per interval
Time Cap: 2:40 per interval
Gymnastics: Bar Muscle Ups
Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet Assisted Strict Pull-ups
Min 2: 6-8 Matador Dips or Bench Dips
Min 3: Rest Minute
Level 2:
Every 1:00 (9:00)
Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms
Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups
Min 3: Rest Minute
Level 3:
8 Bar Muscle Ups
16/12 Cal Row
6 Bar Muscle Ups
12/8 Cal Row
4 Bar Muscle Ups
8/6 Cal Row
2 Bar Muscle Ups
(Scored by Time, 9:00 Time Cap)
Forest Green
AFFILIATE COMPETE (RX+)
21-15-9
Calorie Air Bike
Kettlebell Swings (70/53)
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (70/53)
(Women's Calories: 16-12-8)
FREEDOM (RX)
21-15-9
Calorie Air Bike
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
(Women's Calories: 16-12-8)
(Scored by Time each set)
INDEPENDENCE (Intermediate)
16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings (35/26)
-rest till 7:00-
16-12-8
Calorie Air Bike
Toes to Bar
-rest till 14:00-
16-12-8
Toes to Bar
21-15-9
Kettlebell Swings (35/26)
(Women's Calories: 12-10-6)
LIBERTY (Beginner)
12-9-6
Calorie Air Bike
Russian Kettlebell Swings (light)
-rest till 7:00-
12-9-6
Calorie Air Bike
Hanging Knee Raises
-rest till 14:00-
12-9-6
Hanging Knee Raises
Russian Kettlebell Swings (light)
(Women's Calories: 10-8-5)
Target Time: 4:00-5:00 per interval
Time Cap: 6:00 per interval
Back Squat
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Every 3:00 × 3 sets
2 Back Squats @78-82%
Emerald
AFFILIATE COMPETE (RX+)
2 sets
9-6-3
Squat Cleans (155/105)
15-12-9
Strict Handstand Push Ups
-rest 3:00 between sets-
FREEDOM (RX):
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
(Scored by Time each set)
INDEPENDENCE (Intermediate):
2 sets
9-6-3
Squat Cleans (115/85)
12-9-6
Handstand Push Ups
-rest 3:00 between sets-
LIBERTY (Beginner):
2 sets
9-6-3
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
15-12-9
Dumbbell Push Press
-rest 3:00 between sets-
Target Time: 2:30-3:00 each set
Time Cap: 5:00 each set
Open Gym
2:00-4:00pm with Coach Mike!