Open Gym!
8-10am with Coach Matt!
Body Pump!
For Time (With a Partner)
Compete (RX+)
Buy-In: 2000m Ski (Or Row)
Then…
3 Rounds
40 Mountain Climbers
40 Dumbbell Shoulder-to-Overheads (70s/50s)
40 Burpees
40 Dumbbell Hang Clean + Jerks (70s/50s)
40 Air Squats
40 Dumbbell Deadlifts (70s/50s)
Buy-Out: 2000m Ski (Or Row)
Freedom (RX)
Buy-In: 2000m Ski (Or Row)
Then…
3 Rounds
40 Mountain Climbers
40 Dumbbell Shoulder-to-Overheads (50s/35s)
40 Burpees
40 Dumbbell Hang Clean + Jerks (50s/35s)
40 Air Squats
40 Dumbbell Deadlifts (50s/35s)
Buy-Out: 2000m Ski (Or Row)
Independence
Buy-In: 1800m Ski (Or Row)
Then…
3 Rounds
40 Mountain Climbers
40 Dumbbell Shoulder-to-Overheads (35s/25s)
40 Burpees
40 Dumbbell Hang Clean + Jerks (35s/25s)
40 Air Squats
40 Dumbbell Deadlifts (35s/25s)
Buy-Out: 1800m Ski (Or Row)
Liberty
Buy-In: 1500m Ski (Or Row)
Then…
3 Rounds
40 Mountain Climbers
40 Dumbbell Shoulder-to-Overheads (Light)
40 Up Downs
40 Dumbbell Hang Clean + Jerks (Light)
40 Air Squats
40 Dumbbell Deadlifts (Light)
Buy-Out: 1500m Ski (Or Row)
Time Cap: 50 Minutes
Split all reps as desired
“Minions, Assemble!”
Affiliate Compete (RX+)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Ring Muscle Ups
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-
Freedom (RX'd)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-
Independence
4 sets
12 GHD Sit Ups + 6in Riser (Or V-Ups)
4 Bar Muscle Ups (Or 8 Chest to Bar)
6 Squat Snatch (115/80)
12 GHD Sit Ups + 6in Riser (Or V-Ups)
-rest 1:1 between sets-
Liberty
4 sets
15 Sit Ups
6 Jumping Pull Ups
12 Alternating Dumbbell Snatch (light)
15 Sit Ups
-rest 1:1 between sets-
Target time each set: 1:50-2:30
Time cap each set: 3:00
Mayhem Mini-Pump: Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
Barbell Good Mornings
Standing DB Lateral Raise
“Lightbulb!”
Affiliate Compete (RX+)
15:00 AMRAP
200m Run
25-50-75-100ft…
Handstand Walk
Freedom (RX'd)
15:00 AMRAP
200m Run
1-2-3-4-5-6. . .
Wall Walks
*Run is equal to 4 reps (1 rep = 50m)
Independence
15:00 AMRAP
200m Run
1-1-2-2-3-3. . .
Wall Walks
Liberty
15:00 AMRAP
200m Run
25-50-75-100ft. . .
Bear Crawl
Target number of Reps: 68+ reps (Through the round of 8 Wall Walks)
Minimum number of Reps before scaling: 45 reps (through the round of 6 Wall Walks)
Mayhem Mini-Pump: Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Thruster
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.
Anti-Gravity Serum
Affiliate Compete (RX+)
27-21-15
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
-rest 90 seconds-
15-12-9
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
Freedom (RX'd)
27-21-15
Wall Balls (20/14)
15-12-9
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
12-9-6
Burpee Box Jump Overs (24/20)
-rest 2:00-
15-12-9
Wall Balls (20/14)
9-6-3
Burpee Box Jump Overs (24/20)
Independence
27-21-15
Wall Balls (14/10)
15-12-9
Burpee Box Jump Overs (20/16)
-rest 3:00-
21-15-9
Wall Balls (14/10)
12-9-6
Burpee Box Jump Overs (20/16)
-rest 2:00-
15-12-9
Wall Balls (14/10)
9-6-3
Burpee Box Jump Overs (20/16)
Liberty
3 sets
15-12-9
Wall Ball Thrusters (light)
9-6-3
Up Down Box Step Up (20/16)
-rest 3:00 between sets-
Target Time: sub 18 minutes
Time cap: 20 minutes
Bar Muscle Ups: Week 8
Testing Day! This is the final week in our bar muscle-up cycle.
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.
Liberty: Ring Rows
Reps do not need to be unbroken! Just as many as you can in 2 minutes.
Bar Muscle Ups: Continuing Homework
Continuing Homework:
For any athlete who wishes to continue with this training to either achieve their first bar muscle-up or to improve their current abilities, we suggest continuing with this homework:
Video to review: The 3 Most Underrated Bar Muscle Up Cues
Warm-up skills:
Week 1: The approach
Week 2: Landing tall with tension
Week 3: Tension is key
Week 4: Core to extremity
HOMEWORK:
Week 1: 3 rounds of 30 seconds of work/30 seconds of rest
Week 2: 4 rounds of 30 seconds of work/30 seconds of rest
Week 3: 3 rounds of 40 seconds of work/20 seconds of rest
Week 4: 4 rounds of 40 seconds of work/20 seconds of rest
Freedom: Max Bar Muscle Ups
Independence: Max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Strict Pull Ups
Liberty: Max Ring Rows or Toe Assist Pull-Ups
Videos:
Toe Assist Pull-ups
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)
Gru & Dr. Nefario
Affiliate Compete (RX+)
7000m Row
-each time partners switch, perform 70 double unders-
Freedom (RX'd)
Teams of 2
5000/4500m Row
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.
*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.
Independence
4500/4000m Row*
-Partner moving onto rower must complete 35 double unders before rowing each time partners switch
Liberty
3000/2400m Row*
-Partner moving onto rower must complete 35 single unders before rowing each time partners switch
Target time: 24-26minutes
Time cap: 30 minutes
Clean Deadlift + Hang Power Clean
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-
Despicable Me
Affiliate Compete (RX+)
3 Rounds
15/12 Calorie Air Bike
9 Clean and Jerks (115/80)
-rest 3:00-
3 Rounds
12/10 Calorie Air Bike
6 Clean and Jerks (155/105)
-rest 3:00-
3 Rounds
9/7 Calorie Air Bike
3 Clean and Jerks (205/135)
Freedom (RX'd)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (185/125)
Independence
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (75/55)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (115/80)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (155/105)
Liberty
3 Rounds
10/8 Calorie Air Bike
9 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
6 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
6/5 Calorie Air Bike
3 Dumbbell Clean and Push Press (Light)
Target time each set:
Set 1: 5-6 minutes
Set 2: 5-6 minutes
Set 3: 4-5 minutesTime cap each set: 7 minutes
Open Gym
8-10am with Coach Tim!
Saturday with Coach Matt!
Warm-Up:
…Wouldn't you like to know.
AMRAP 24 (With a Partner)
10 Push Ups
10 Sit Ups
10 Single Arm Kettlebell Snatch
10 Single Arm Kettlebell Lunge
Bar Muscle Ups: Week 7
Warm-up skill work: This is our last week before the retest. Take a few minutes to practice perfect form before the intervals below. This video (from last week) should help - bit.ly/48MUKaT. For the Independence tier, if athletes are ready to attempt bar muscle-ups, they can practice during the duration of the skill session, instead of doing the following 5 rounds of work.
-Then-
5 rounds, 90 seconds of work/30 seconds of rest:
Freedom: 7 Burpees into max Bar Muscle Ups in the remainder of the time.
Independence: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.
Liberty: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.
Score is the max reps each round (score does not include the burpees/up-downs)
Videos:
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)
Up Downs
Helen
Affiliate Compete (RX+)
“Helena”
3 Rounds
400m Run
12 Bar Muscle Ups
21 Alternating Dumbbell Snatches (50/35)
Freedom (RX'd)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
-Repeat and from Sept 4, 2023
Independence
3 Rounds
400m Run
21 Kettlebell Swings (35/26)
12 Pull Ups
Liberty
3 Rounds
300m Run
21 Russian Kettlebell Swings (light)
12 Jumping Pull Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Fight Gone Bad
"FIGHT GONE BAD"
5 ROUNDS
1:00 Minute Max Reps Each Movement:
WALLBALLS (20/14)
SUMO DEADLIFT HIGH PULLS (75/55)
BOX JUMPS (20")
PUSH PRESS (75/55)
ROW CALORIES
-Rest 1 minute between rounds-
Shoulder Press
Build up to a Heavy Shoulder Press
15 Minutes
“Gobble 'til You Wobble”
Affiliate Compete (RX+)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
15 Burpee Over Rower
Freedom (RX'd)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
10 Burpee over Rower
Independence
5 sets: (Every 5:00)
10/8 Calorie Row
10 Thrusters (45/35)
10/8 Calorie Row
8 Burpee over Rower
Liberty
5 sets: (Every 5:00)
8/7 Calorie Row
10 Dumbbell Thrusters (light)
8/7 Calorie Row
8 Up Downs
Target time each set: 2:20-2:45
Time cap each set: 3:30
Push Jerk
Build up to a Heavy Push Jerk
12 minutes
Rainbow Road
Affiliate Compete (RX+)
Teams of 2
150/120 Calorie Air Bike
100 Power Cleans (155/105)
50 Synchro Bar Facing Burpees
Freedom (RX)
Teams of 2
150/120 Calorie Air Bike
100 Power Cleans (135/95)
50 Synchro Bar Facing Burpees
Independence
Teams of 2
120/100 Calorie Air Bike
100 Power Cleans (95/65)
40 Synchro Bar Facing Burpees Freedom
Liberty
Teams of 2
75/60 Calorie Air Bike
100 Power Cleans (light)
30 Synchro Up Downs
Target Time: 21-23 minutes
Time Cap: 30 minutes
Front Squat
Build up to a Heavy Front Squat
15 Minutes
Grateful. Thankful. Blessed
Affiliate Compete (RX+)
Every 3:00 (5 sets)
100 Double Unders
10 Bench Press (185/115)
Freedom (RX'd)
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press (155/95)
Independence
Every 3:00 (5 sets)
60 Double Unders
10 Bench Press (135/85)
Liberty
Every 3:00 (5 sets)
60 Single Unders
10 Dumbbell Bench Press (light)
Target time each set: 1:10-1:30
Time cap each set: 2:00
Open Gym
8-10am with Coach Matt!
Sunshine Daydream
AMRAP 40
Teams of 2
Buy-In:
2500m Ski OR Row
OR 150 Calorie Air Bike
-In remaining time-
AMRAP
50 Kettlebell Swings
50 Kettlebell Thrusters
50 Push Ups
100 Sit Ups
Split all reps as desired
Score = Rounds and Reps
Front Squat
6 sets x 2 Front Squats (80% of Wk 1 Heavy Single)
-Complete a set every 1:30-
Koopa Troopa Beach
Affiliate Compete (RX+)
5 sets (Every 4:00)
21/16 Calorie Ski (or Row)
15 Toes to Bar
9 Power Snatch (135/95)
Freedom (RX'd)
5 sets (Every 4:00)
18/14 Calorie Ski (or Row)
12 Toes to Bar
6 Power Snatch (135/95)
Independence
5 sets (Every 4:00)
16/13 Calorie Ski (or Row)
10 Toes to Bar
6 Power Snatch (115/80)
Liberty
5 sets (Every 4:00)
10/8 Calorie Ski (or Row)
10 Hanging Knee Raises
10 Dumbbell Snatch (light)
Target time each set: 1:50-2:15
Time cap each set: 2:30
Bar Muscle-Ups: Week 6
Warm-up skill work: review common faults shown in this video - bit.ly/48MUKaT
- Then, 8-minute EMOM:
Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Score is reps of the Even Minute movement
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Hold
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Sit Ups
Baby Park
Affiliate Compete (RX+)
3 sets (Every 7:00)
15-12-9
Calorie Air Bike
75-60-45
Double Unders
-Womens Calories: 12-10-8
Freedom (RX'd)
3 sets (Every 7:00)
15-12-9
Calorie Air Bike (women: 12-10-8)
60-48-36
Double Unders
Independence
3 sets (Every 7:00)
12-10-8
Calorie Air Bike (women: 10-8-6)
48-40-32
Double Unders
Liberty
3 sets (Every 7:00)
10-8-6
Calorie Air Bike (women: 9-7-5)
40-32-24
Single Unders
Target time each set: 4-5 minutes
Time cap each set: 5:30
Coconut Mall
Affiliate Compete (RX+)
10 Wall Balls (20/14)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
20 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
30 Wall Balls (20/14)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
40 Wall Balls (20/14)
40 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
50 Wall Balls (20/14)
50 Burpee Box Jump Overs (24/20)
Freedom (RX'd)
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)
-rest 1:00-
20 Wall Balls (20/14)
10 Burpee Box Jump Overs (24/20)
-rest 1:30-
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24/20)
-rest 2:00-
40 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
-rest 2:30-
50 Wall Balls (20/14)
25 Burpee Box Jump Overs (24/20)
Independence
10 Wall Balls (14/10)
5 Burpee Box Jump Overs (20/16)
-rest 1:00-
20 Wall Balls (14/10)
10 Burpee Box Jump Overs (20/16)
-rest 1:30-
30 Wall Balls (14/10)
15 Burpee Box Jump Overs (20/16)
-rest 2:00-
40 Wall Balls (14/10)
20 Burpee Box Jump Overs (14/10)
-rest 2:30-
50 Wall Balls (14/10)
25 Burpee Box Jump Overs (20/16)
Liberty
10 Wall Balls Thrusters (light)
5 Up Down + Box Step Up (20/16)
-rest 1:00-
15 Wall Balls Thrusters (light)
10 Up Down + Box Step Up (20/16)
-rest 1:30-
20 Wall Balls Thrusters (light)
15 Up Down + Box Step Up (20/16)
-rest 2:00-
25 Wall Balls Thrusters (light)
20 Up Down + Box Step Up (20/16)
-rest 2:30-
30 Wall Balls Thrusters (light)
25 Up Down + Box Step Up (20/16)
Target time each set:
Set 1: Sub 60 seconds
Set 2: Sub 2 minutes
Set 3: 2-3 minutes
Set 4: 4-5 minutes
Set 5: 5-6 minutesTime cap each set:
Set 1: 90 seconds
Set 2: 3 minutes
Set 3: 4 minutes
Set 4: 6 minutes
Set 5: 8 minutes
Overall time cap: 30 minutes (this includes an extra 30 seconds)
Hang Power Clean + Push Press
5-4-3-2-1 Hang Power Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Power Cleans + 5 Push Press
Set 2: 4 Hang Power Cleans + 4 Push Press
Set 3: 3 Hang Power Cleans + 3 Push Press
Set 4: 2 Hang Power Cleans + 2 Push Press
Set 5: 1 Hang Power Clean + 1 Push Press
*Build across sets. Complete each complex unbroken. Rest 1:30 between sets.
Bowser’s Castle
Affiliate Compete (RX+)
5 Rounds
10 Dumbbell Power Cleans (70s/50s)
10 Dumbbell Bench Press (70s/50s)
-OR-
Mayhem Athlete Compete Option:
5 Rounds
5 Power Cleans (185/125)
5 Bench Press (185/125)(Or 15 Dumbbell Bench Press (50s/35s)
Freedom (RX'd)
5 Rounds
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)
Independence
5 Rounds
15 Dumbbell Power Cleans (35s/25s)
15 Dumbbell Bench Press (35s/25s)
Liberty
5 Rounds
10 Dumbbell Power Cleans (light)
10 Dumbbell Bench Press (light)
Target time: 7-9 minutes
Time cap: 12 minutes