Back Squat

Week 3: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Anakin

Affiliate Compete (RX+)

12 Thrusters (95/65)

24 GHDs (Or V-Ups)

12 Thrusters (95/65)

24 Toes to Bar

12 Thrusters (95/65)

24 Toes to Bar

12 Thrusters (95/65)

24 GHDs (Or V-Ups)

12 Thrusters (95/65)

Freedom (RX'd)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)

Independence
10 Thrusters (75/55)
15 GHDs (Or V-Ups)
10 Thrusters (75/55)
15 Toes to Bar
10 Thrusters (75/55)
15 Toes to Bar
10 Thrusters (75/55)
15 GHDs (Or V-Ups)
10 Thrusters (75/55)

Liberty
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Dumbbell Thrusters (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Dumbbell Thrusters (light)

• Target time: 8:00-10:00

• Time cap: 13:00

Open Gym

8-10am with Coach Matt!

Steph’s 550 Rep Monster Workout!

For Time (With a Partner)

100 Wall Balls (20/14)

90 Deadlifts (95/65)

80 Push-Ups

70 Lunges

60 Power Cleans (95/65)

50 Calorie Bike

40 Pull-Ups

30 Power Snatch (95/65)

20 Thrusters (95/65)

10 Burpees

Time Cap: 40 mins

Power Snatch + Hang Squat Snatch + Overhead Squat

Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%

Snatch Pull

3×3 Snatch Pull @80-90%

Action Hank

Affiliate Compete (RX+)

21-18-15-12-9-6

Deadlifts (225/155)

GHDs (Or V-Ups)

Freedom (RX'd)
21-18-15-12-9-6
Deadlifts (185/125)
GHDs (or V-ups or Stick Sit-ups)

Independence
21-18-15-12-9-6
Deadlifts (155/105)
GHDs + 6in Riser (or V-ups or Stick Sit-ups)

Liberty
21-18-15-12-9-6
Dumbbell Deadlifts (light)
Sit Ups

• Target time: 6:00-8:00

• Time cap: 12:00

Bench Press

Max Rep Bench Press + Burn Out Set

Week 2:
Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Agent Honeydew

Affiliate Compete (RX+)

15:00 AMRAP

19/16 Calorie Row

19 Dumbbell Bench Press (50s/35s)

Freedom (RX'd)
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (35s/25s)

Independence
15:00 AMRAP
15/12 Calorie Row
15 Dumbbell Bench Press (35s/25s)

Liberty
15:00 AMRAP
12/10 Calorie Row
10 Dumbbell Bench Press (light)

• Target Number of Rounds: 6.5 + Rounds

• Minimum Number of Rounds before scaling: 5 Rounds

Manark

Affiliate Compete (RX+)

5x50ft Shuttle Runs

10 Box Jump Overs (30/24)

20 Kettlebell Swings (70/53)

6x50ft Shuttle Runs

12 Box Jump Overs (30/24)

24 Kettlebell Swings 70/53)

7x50ft Shuttle Runs

14 Box Jump Overs (30/24)

28 Kettlebell Swings (70/53)

8x50ft Shuttle Runs

16 Box Jump Overs (30/24)

32 Kettlebell Swings (70/53)

Freedom (RX'd)
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
* Each shuttle run rep is 25 feet down + 25 feet back.

Independence
5x50ft Shuttle Runs
10 Box Jump Overs (24/20)
20 Kettlebell Swings (35/26)
6x50ft Shuttle Runs
12 Box Jump Overs (24/20)
24 Kettlebell Swings (35/26)
7x50ft Shuttle Runs
14 Box Jump Overs (24/20)
28 Kettlebell Swings (35/26)
8x50ft Shuttle Runs
16 Box Jump Overs (24/20)
32 Kettlebell Swings (35/26)

Liberty
4 Rounds
4x50ft Shuttle Runs
8 Box Step Ups (20)
16 Russian Kettlebell Swings (light)

• Target time: 14-16:00

• Time cap: 20:00

Turkish Get Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Back Squat

Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Dee Dee

Affiliate Compete (RX+)

2:00 AMRAP (5 sets)

15/12 Calorie Air Bike

10 Front Squats (135/95)

Max Bar Facing Burpees

-rest 2:00 between sets-

Freedom (RX'd)
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-

Independence
2:00 AMRAP (5 sets)
10/8 Calorie Air Bike
10 Front Squats (95/65)
Max Bar Facing Burpees
-rest 2:00 between sets-

Liberty
2:00 AMRAP (5 sets)
8/7 Calorie Air Bike
10 Dumbbell Front Squats (light)
Max Up Downs
-rest 2:00 between sets-

• Target number of reps each set: 10+ Reps

• Minimum number of reps before scaling: 6 Reps

Gymnastics: Ring Dips

Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round

Dexter

Affiliate Compete (RX+)

10 Rounds

40 Double Unders

10 Toes to Bar

3 Wall Walks

Freedom (RX'd)
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks

Independence
10 Rounds
30 Double Unders
5 Toes to Bar
2 Wall Walks

Liberty
10 Rounds
30 Single Unders
5 Hanging Knee Raises
2 Inchworms

• Target time: 12-14:00

• Time cap: 20:00

Open Gym

8-10am with Coach Matt!

Sweaty Saturday

Teams of 2 (1 works, 1 rests) Split reps as desired

For Time

40 Strict Pull Ups

1000m row (split)

60 Devil's Press (35/25)

1000m ski erg (split)

80 Push Ups

1000m Row (split)

100 Air Squats

80 Cal Bike (split)

Numbuh Four

Affiliate Compete (RX+)

10 Squat Snatch (155/105)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (155/105)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (155/105)

Freedom (RX'd)
10 Squat Snatch (135/95)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (135/95)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (135/95)

Independence
10 Squat Snatch (115/80)
10x50ft Shuttle Runs
25 GHDs (Or V-Ups)
10 Squat Snatch (115/80)
25 GHDs (Or V-Ups)
10x50ft Shuttle Runs
10 Squat Snatch (115/80)

Liberty
12 Dumbbell Snatch (light)
8x50ft Shuttle Runs
24 Sit Ups
12 Dumbbell Snatch (light)
24 Sit Ups
8x50ft Shuttle Runs
12 Dumbbell Snatch (light)

• Target time: 12-14:00

• Time cap: 16:00

Gymnastics Rope Climbs

Strength Option - EMOM8:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig or Ring Rows
Even Minute: 10 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3 Rope Pull to Stand
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 2 Rope Climbs

Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM [ADD 1 Rope Climb Each Round until you can’t add, max of 8 minutes]
Odd: 1, 2, 3, 4 Rope Climbs
Even: 15 Kipping Pull Ups

Gymnastics: Strict Pull-Ups

Strength Option - EMOM6:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 5-7 Strict Pull Ups

Conditioning Option
Criteria to be able to do this option: Can do 5-7 Strict Pull Ups in a Row
Minute 1: 3 Burpee Pull Ups INTO 2 Strict Pull Ups
Minute 2: 3 Burpee Pull Ups INTO 3 Strict Pull Ups
Minute 3: 3 Burpee Pull Ups INTO 4 Strict Pull Ups…
* Continue adding one strict pull-up each minute until minute 6. If you fail, repeat the previous minute until 6 minutes are complete.

Bench Press

Max Rep Bench Press + Burn Out Set

Week 1:
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Knightbrace

Affiliate Compete (RX+)

5 Rounds

1:00 Max Double Unders

1:00 Max Deficit Push Ups (4in/2in)

1:00 Rest

Freedom (RX'd)
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest

Independence
No Change to Workout

Liberty
5 Rounds
1:00 Max Single Unders
1:00 Max Plate Press
1:00 Rest

• Target number of reps each set:
  Double Unders: 70+
  Push Ups: Men: 20+/Women: 15+

• Minimum number of reps before scaling:
  Double Unders: 40
  Push Ups: Men: 12/Women: 8

Numbuh Three

Affiliate Compete Freedom/Independence/Liberty:
Tabata Row (30 rounds)
20-seconds Max Distance Row
10-second Rest

Target Total Meters:

• Men: 1900+ Meters

• Women: 1600+ Meters

Mayhem Mini-Pump: Leg Day

3 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Barbell Romanian Deadlift
Hamstring Ring Curls
Seated Dumbbell Calf Raise

Power Clean + Hang Squat Clean + Push Jerk

Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean

After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-

Numbuh Two

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)

Independence
18-15-12-9-6-3
Calorie Air Bike
Dumbbell Deadlifts (35s/25s)
Dumbbell Hang Power Cleans (35s/25s)
Dumbbell Shoulder to Overhead (35s/25s)
(Womens Calories: 15-12-9-7-5-3)

Liberty
14-12-10-8-6-4
Calorie Air Bike
Dumbbell Deadlifts (light)
Dumbbell Hang Power Cleans (light)
Dumbbell Shoulder to Overhead (light)
(Womens Calories: 12-10-8-6-4-2)

• Target time: 15-17:00

• Time cap: 18:00

Back Squat

Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below

Nigel Uno

Affiliate Compete (RX+)

Every 4:00 (4 sets)

15 Toes to Bar

20 Burpee Box Jump Overs (24/20)

15 Toes to Bar

Freedom (RX'd)
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs (24/20)
12 Toes to Bar

Independence
Every 4:00 (4 sets)
10 Toes to Bar
12 Burpee Box Jump Overs (24/20)
10 Toes to Bar

Liberty
Every 4:00 (4 sets)
10 Hanging Knee Raises
10 Up Downs + Box Step Up (24/20)
10 Hanging Knee Raises

• Target time each set: 2:15-2:45

• Time cap each set: 3:00

Open Gym

8-10am with Coach Matt!

Saturday with Coach Mike!

AMRAP 35

10 Alternating DB Hang Snatches (50/35)

10 Goblet Squats

10 Sit Ups

Each partner completes a round and then splits a 500m Row or 400m Run

Gymnastics Skill Review

Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today's workout.

* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups

Newgrange

Affiliate Compete (RX+)

4 sets (Every 5:00)

6 Bar Muscle Ups (Or 10 Chest to Bar)

12 Overhead Squats (95/65)

6x50ft Shuttle Runs

12 Overhead Squats (95/65)

6 Bar Muscle Ups (Or 10 Chest to Bar)

Freedom (RX'd)
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)

Independence
4 Sets (Every 5:00)
3 Bar Muscle Ups (Or 6 Chest to Bar)
10 Overhead Squats (75/55)
5x50ft Shuttle Runs
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)

Liberty
4 Sets (Every 5:00)
5 Jumping Pull Ups
10 Dumbbell Front Squats (light)
4x50ft Shuttle Runs
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups

• Target time each set: 2:30-3:15

• Time cap each set: 3:30

Glendalough

Affiliate Compete (RX+)

2000/1750m Row

-into-

300 Single Unders

50 Strict Abmat Sit Ups

200 Double Unders

50 V-Ups

100 Crossover Singles

50 Abmat Sit Ups

Freedom (RX'd)
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups

Independence
1750/1500m Row
-into-
150 Single Unders
40 Strict Abmat Sit Ups
100 Double Unders
40 V-Ups
50 Crossover Singles
40 Abmat Sit Ups

Liberty
1500/1300m Row
-into-
150 Single Unders
30 Abmat Sit Ups
100 Single Unders
30 Alternating V-Ups
50 Single Unders
30 Abmat Sit Ups

• Target time: 15-17:00

• Time cap: 22:00

Accessory

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Gymnastics: Handstand Push-Ups

For the last week of the Open, we're adding this as a Coach's Choice skill review. We'd like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.

We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups

Score is reps. Note your level in comments.

Kilkenny

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)

Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

Independence
For Time:
40/32 Calorie Air Bike
+Total seconds Burpees to Bar

Liberty
For Time:
30/24 Calorie Air Bike
+Total seconds Up Downs

• Target time: Sub 8:00

• Time cap: 15:00