Back Squat

Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Frog Man

Affiliate Compete (RX+)

14:00 AMRAP

7 Strict Handstand Push Ups

7 Box Jumps (30/24)

7 Chest to Bar

14 Wall Balls (20/14)

Freedom (RX'd)
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)

Independence
14:00 AMRAP
5 Handstand Push Ups
5 Box Jumps (24/20)
5 Chest to Bar Pull Ups
10 Wall Balls (20/14)

Liberty
14:00 AMRAP
7 Push Ups
7 Box Jumps (20/16)
7 Ring Rows
10 Wall Ball Thrusters (light)

• Target number of Rounds: 6+ Rounds

• Minimum number of Rounds before scaling: 4.5 rounds

The Blur

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row

Independence
20/16 Calorie Row
75 Double Unders
20/16 Calorie Row
150 Single Unders
20/16 Calorie Row
75 Double Unders
20/16 Calorie Row

Liberty
15/12 Calorie Row
50 SIngle Unders
15/12 Calorie Row
100 Single Unders
15/12 Calorie Row
50 Single Unders
15/12 Calorie Row

• Target time: 10-12 minutes

• Time cap: 16 minutes

Mayhem Mini-Pump: Chest and Triceps

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Bench Press
Inverted Skull Crusher

Deadlift

Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

The Little Rascals

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 rounds:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell

Independence
3 rounds:
12/10 Calorie Air Bike
10 Alternating Dumbbell Snatch (35/25)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
36/30 Calorie Air Bike
30 Alternating Dumbbell Snatch (35/25)
27 Burpee Over Dumbbell

Liberty
3 rounds:
8/7 Calorie Air Bike
8 Alternating Dumbbell Snatch (light)
8 Up Downs
-Rest until 12:00-
For time:
24/20 Calorie Air Bike
24 Alternating Dumbbell Snatch (light)
24 Up Downs

• Target time each set: 6-8 minutes

• Time cap each set: 10 minutes

Nancy

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 rounds
400m Run
15 Overhead Squats (95/65)

Independence
5 Rounds
400m Run
15 Overhead Squats (75/55)

Liberty
5 Rounds
300m Run
15 Dumbbell Front Squats (light)

• Target time: 14-16 minutes

• Time cap: 20 minutes

Strict Pull-ups: Week 4

Freedom:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds between sets–

Independence:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Liberty:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–

Open Gym

8-10am with Coach Matt!

Saturday with Coach Sam!

AMRAP 14

Partner 1

Calorie Row (10/8)

Partner 2

10 V-Ups

5 Hand Release Push Ups

Both partners work at the same time, then switch

4 Minute Rest

AMRAP 14

Partner 1

8 Plate Ground to Overhead (45/25)

10 Lunges

Partner 2

Heavy Farmers Carry to Dumpster (50/35)

Both work at the same time

Deadlift

Deadlift for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Stockyards Rodeo

Affiliate Compete (RX+)

80-60-40-20-10-20-40-60-80

Double Unders

8-6-4-2-1-2-4-6-8

Wall Walks

Freedom (RX'd)
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks

Independence
50-40-30-20-10-20-30-40-50
Double Unders
4-3-2-1-1-1-2-3-4
Wall Walks

Liberty
50-40-30-20-10-20-30-40-50
Single Unders
5-4-3-2-1-2-3-4-5
Inchworms

• Target time: 9-11 minutes

• Time cap: 15 minutes

Cowtown Coliseum

Affiliate Compete (RX+)

4 sets

2:30 AMRAP

20 Bench Press (135/95)

20 Kettlebell Goblet Squats (70/53)

Max meter Row in remaining time

Rest 2:30 between sets

Rollover meters count

Freedom (RX'd)
4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time
Rest 2:30 between sets
Rollover meters count

Independence
4 sets
2:30 AMRAP
20 Bench Press (75/55)
20 Kettlebell Goblet Squats (35/26)
Max meter Row in remaining time
Rest 2:30 between sets

Rollover meters count

Liberty
4 sets
2:30 AMRAP
15 Dumbbell Bench Press (light)
15 Kettlebell Goblet Squats (light)
Max meter Row in remaining time
Rest 2:30 between sets

Rollover meters count

• Target number of meters each set: 200/150+ (800/600m+ Total)

• Minimum number of meters before scaling: 150/100 (600/400m Total)

Mayhem Mini-Pump: Core

4 rounds:

10 Kettlebell Side Bend (each side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese Plank

*Rest 2 minutes between rounds

Kettlebell Side Bend
Face Up Chinese Plank
Dip-Supported Leg raise*Use boxes,parallettes, or rings if needed

Power Snatch

7 sets of 5 Power Snatch (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Dickies Arena

Affiliate Compete (RX+)

5 Rounds

200m Run

10 Burpee Chest to Bar

Freedom (RX'd)
5 Rounds
200m Run
10 Burpee Pull Ups

Independence
5 Rounds
200m Run
8 Burpee Pull Ups

Liberty
5 Rounds
200m Run
8 Up Downs + Jumping Pull Up

• Target time: 10-12 minutes

• Time cap: 16 minutes

City of Cowboys and Culture

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

Independence
3-6-9-12-15-18-21
Dumbbell Push Press (35s/25s)
Box Jump Overs (20/16)

Liberty
3-6-9-12-15-18
Dumbbell Push Press (light)
Box Step Ups (20/16)

• Target time: 8-10 minutes

• Time cap: 14 minutes

Strict Pull-ups: Week 3

Freedom:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
- Rest 30-seconds between sets

Independence:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
- Rest 30-seconds between sets

Liberty:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
- Rest 30 seconds between sets

Back Squat

Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Fort Worth, Texas

Affiliate Compete (RX+)

30/24 Calorie Air Bike

20 Power Cleans (185/125)

30/24 Calorie Air Bike

15 Front Squats (185/125)

30/24 Calorie Air Bike

10 Squat Cleans (185/125)

Freedom (RX'd)
30/24 Calorie Air Bike
20 Power Cleans (155/105)
30/24 Calorie Air Bike
15 Front Squats (155/105)
30/24 Calorie Air Bike
10 Squat Cleans (155/105)

Independence
24/20 Calorie Air Bike
20 Power Cleans (115/80)
24/20 Calorie Air Bike
15 Front Squats (115/80)
24/20 Calorie Air Bike
10 Squat Cleans (115/80)

Liberty
20/16 Calorie Air Bike
20 Dumbbell Power Cleans (light)
20/16 Calorie Air Bike
15 Dumbbell Front Squats (light)
20/16 Calorie Air Bike
10 DUmbbell Squat Cleans (light)

• Target time: 13-15 minutes

• Time cap: 18 minutes

Saturday with Coach Mike!

AMRAP 40 (Teams of 2)

Buy-In:

M/M 2000m Row

M/F 1875m Row

F/F 1750m Row

-into-

Freedom (RX)

8 Single Arm DB Deadlifts (35/25)

6 DB Hang Snatches (35/25)

4 Burpee Over DB

Independence

8 Single Arm DB Deadlifts (25/15)

6 DB Hang Snatches (25/15)

4 Burpee Over DB

Liberty

8 Single Arm DB Deadlifts (light)

6 DB Hang Snatches (light)

4 Up-Down Step Over DB

Cool Down: 400m Walk

Back Squat

Back Squat
10@55%
5@65%
5@75%
5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Heroes

Affiliate Compete (RX+)

14:00 AMRAP

14/11 Calorie Row

10 Strict Handstand Push Ups

14 Dumbbell Step Ups (50s/35s) (20in box)

Freedom (RX'd)
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

Independence
14:00 AMRAP
12/10 Calorie Row
7 Handstand Push Ups
14 Dumbbell Step Ups (25s/15s) (20in box)

Liberty
14:00 AMRAP
10/9 Calorie Row
7 Push Ups
10 Single Dumbbell Step Ups (light) (20in box)

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds

Protector - Firefighters

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For time:
30 Wall Ball (20/14)
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs
 (Or 30 Elevated Ring Rows)

Independence
For time:
25 Wall Ball (20/14)
40 Box Jump Overs (24/20)
25 Wall Ball (20/14)
40 V-Ups
25 Wall Ball (20/14)
20 Elevated Ring Rows

Liberty
For time:
20 Wall Ball Thrusters (light)
40 Box Step Ups (20/16)
30 Wall Ball Thrusters (light)
40 Sit Ups
30 Wall Ball Thrusters (light)
30 Ring Rows

• Target time: 12-14 minutes

• Time cap: 20 minutes

Strict Pull-Ups: Week 2

Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–

Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–

Deadlift

Deadlift:
10@55%
5@65%
5@75%
5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Law Enforcement

Freedom (RX)

Teams of 2

200m Run (Together)

36-30-24-18-12-6

Hang Power Snatch (95/65)

Independence

Teams of 2

200m Run (Together)

36-30-24-18-12-6

Hang Power Snatch (75/55)

Liberty

Teams of 2

Short Half Lap (Together)

30-24-18-12-6

Hang Alternating Dumbbell Snatch (light)

• Target time: 14-16 minutes

• Time cap: 18 minutes

Healer - Medical

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike
- Rest 2:00 between sets -

Independence
5 Sets
2:00 AMRAP
25 Air Squats
Max Calorie Air Bike
-Rest 2:00 between sets -

Liberty
5 Sets
2:00 AMRAP
20 Air Squats to a Med Ball
Max Calorie Air Bike
-Rest 2:00 between sets -

• Target number of Calories each set: 18/14+

• Minimum number of Calories before scaling: 14/11

Mayhem Mini-Pump: Chest and Triceps

3 Rounds

• 10 Barbell Bench Press @ moderate weight – maintain quality

• 12 Flat Bench DB Chest Fly @ moderate weight – maintain quality

• 10 Standing Tricep Extension w/ band @ moderate weight – maintain quality

-Rest 2 min between rounds-

Power Clean + Push Jerk

6 sets of 6 Power Clean and Jerks (every 2:00)

* Weight should be 50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Teacher and Defender

Affiliate Compete (RX+)

27-21-15-9

Chest to Bar

15-12-9-6

Burpee to Bar

Freedom (RX'd)
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar

Independence
21-15-12-9
Pull Ups
12-10-8-6
Burpee to Bar

Liberty
27-21-15-9
Ring Row
15-12-9-6
Up Downs

• Target time: 9-11 minutes

• Time cap: 15 minutes

Open Gym - Coach Matt

8-10am

Warm Up:

3 times through

Short Half Lap

5 Air Squats

5 Devil's Press (light)

5 Push Press (light)

Saturday with Coach Bryan!

AMRAP 32

Buy In: 400m Run (Together)

-into-

3 Devil's Press (35s/25s)

4 Dumbbell Front Squats

5 Dumbbell Push Press

6 Jumping Jacks

Partner A works while Partner B rests

1 Round = Partner A + Partner B complete a set

Power Snatch

6 sets of 6 Power Snatches (every 2:00)
*Complete in singles, same weight across all sets (around 50% of 1RM).

XXXIII Olympiad

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

10:00 AMRAP

50 Double Unders

10 Pull Ups

10 Deficit Push Ups (4"/2")

Independence
10:00 AMRAP
35 Double Unders
8 Pull Ups
8 Push Ups

Liberty
10:00 AMRAP
50 Single Unders
10 Ring Rows
10 Bar Push Ups

• Target number of Rounds: 4.5 Rounds +

• Minimum number of Rounds before scaling: 3 rounds