Open Gym
8-10am with Coach Matt!
2-4pm with Coach Mike!
I’ll Be There For You
Affiliate Compete (RX+)
With a Partner
Split reps as desired
Buy-In: 4000m Row
-then-
20 Rounds
5 Clean and Jerks (135/95)
10 Box Jumps (24/20)
-then-
Buy-Out: 300 Air Squats
Freedom (RX'd)
With a Partner
Split reps as desired
Buy-In: 4000m Row
-then-
20 Rounds
5 Clean and Jerks (95/65)
10 Box Step-Ups (20/16)
-then-
Buy-Out: 300 Air Squats
Independence
With a Partner
Split reps as desired
Buy-In: 4000m Row
-then-
20 Rounds
5 Clean and Jerks (75/55)
10 Box Step-Ups (20/16)
-then-
Buy-Out: 300 Air Squats
Liberty
With a Partner
Split reps as desired
Buy-In: 4000m Row
-then-
20 Rounds
5 Clean and Jerks (light)
10 Box Step-Ups (20/16)
-then-
Buy-Out: 300 Air Squats
Target Time: 35-40mins
Time Cap: 50mins
Dignan
Affiliate Compete (RX+)
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee Over Bar
10 GHDs
10 Wall Ball (20/14)
Freedom (RX'd)
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
Independence
10:00 AMRAP
10 Hang Power Snatch (65/45)
8 Burpee over Bar
10 V-Ups
10 Wall Ball (14/10)
Liberty
10:00 AMRAP
10 Dumbbell Hang Snatch (light)
5 Up Downs
10 Sit Ups
10 Wall Ball Thrusters (light)
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
Mayhem Mini-Pump: Legs and Core
3-4 rounds:
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-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
DB Box Step Ups
Kettlebell Side Bend
Bench Press
Max Rep Bench Press + Burn Out Set
Week 5:
Max Rep Bench Press (+ 2.5-15 lbs from last week), 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 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
Royal Tenenbaum
Affiliate Compete (RX+)
3 sets:
2-1-1
Legless Rope Climbs (12-9-6 Strict Pull Ups)
8 Strict Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
Freedom (RX'd)
3 sets:
3-2-1
Rope Climbs (or 9-6-3 Strict Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
Independence
3 sets:
2-1-1
Rope Climbs (or 6-3-3 Strict Pull Ups)
6 Handstand Push Ups
35 Double Unders
-rest 2:00 between sets-
Liberty
3 sets:
3 Rounds
10 Ring Rows
10 Dumbbell Push Press (light)
30 Single Unders
-rest 2:00 between sets-
Target time each set: 3:15-3:45
Time cap each set: 4:00 (overall cap 16:00)
Squat Clean + Push Jerk
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+
Deputy Kovacs
Affiliate Compete (RX+)
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
125ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
100ft Single Dumbbell Walking Lunge (70/50)
250/200m
75ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
50ft Single Dumbbell Walking Lunge (70/50)
Freedom (RX'd)
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking Lunge (50/35)
* DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.
Independence
For Time:
200/175m Row
150ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
125ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
100ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
75ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
50ft Single Dumbbell Walking Lunge (35/25)
Liberty
5 Rounds
150/125m Row
50ft Walking Lunge
Target time: 10:00-12:00 minutes
Time cap: 15:00
Kobayashi
Freedom (RX)
With a Partner (YGIG)
16 Rounds
12/10 Calorie Air Bike
10 Single Arm Dumbbell Push Press (50/35)(5 each side)
Independence
With a Partner (YGIG)
16 Rounds
10/8 Calorie Air Bike
10 Single Arm Dumbbell Push Press (35/25)(5 each side)
Liberty
With a Partner (YGIG)
16 Rounds
8/6 Calorie Air Bike
10 Single Arm Dumbbell Push Press (light)(5 each side)
- Target Time: 18-20mins
- Time Cap: 24 mins
Accessory
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Standing Landmine Twists
Landmine Press
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Back Squat
Week 5: 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
Half Murph
Affiliate Compete (RX+)
(With a 20/14 weighted vest)
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
Freedom (RX'd)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.
Independence
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run
Liberty
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run
Target time: 20-25 minutes
Time cap: 32 minutes
Open Gym
8-10am with Coach Matt!
2-4pm with Coach Mike!
With a Partner
Buy-In: 400m Run
-then-
30 Rounds
20 Double Unders (OR 40 Single Unders)
15 Single Kettlebell Deadlifts
10 Kettlebell Swings
6 Kettlebell Reapers
12 Sit-Ups
-then-
Buy-Out: 400m Run
Bench Press
Max Rep Bench Press + Burn Out Set
Week 4:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Bench Press 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 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
Fleetwood Mac
Affiliate Compete (RX+)
10-9-8-7-6-5-4-3-2-1
Devils Press (50s/35s)
100m Run after each set
Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Devils Press (35s/25s)
100m Run after each set
Independence
10-9-8-7-6-5-4-3-2-1
Devils Press (25s/15s)
100m Run after each set
Liberty
10-9-8-7-6-5-4-3-2-1
Up Down + Dumbbell Clean and Jerk (light)
50m Run after each set
Target time: 12:00-14:00
Time cap: 18:00
"Carry": Carry a loaded barbell (90/70#) 600m without putting it down.
This workout symbolizes Jesus carrying the cross. It is part of the Golgotha 24 Hour fitness challenge.
If you’re in for the challenge, jump on over to links.fca.org/FCAGolgotha and get ready to journey with Jesus to the Cross.
This event is brought to you by FCA – Fellowship of Christian Athletes, in partnership with Mayhem Athlete, and involves 24 hours of fitness, including 23 workouts with 1 mission. Whether you’re hitting 1 workout or all 23 — you’re invited to experience this powerful, Christ-centered challenge. All workouts are scalable and modifiable.
Hang Snatch
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
3x3 Snatch High Pull @80-90% of Snatch 1RM
Snatch Pull
3×3 Snatch High Pull @80-90%
REO Speedwagon
Affiliate Compete (RX+)
3 Rounds
15 Box Step Ups (24/20)
15 Pull Ups
-into-
3 Rounds
10 Box Jumps (24/20)
10 Chest to Bar Pull Ups
-into-
3 Rounds
5 Box Jumps (30/24)
5 Bar Muscle Ups
Freedom (RX'd)
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups
Independence
3 Rounds
12 Box Step ups (24/20)
12 Ring Rows
-into-
3 Rounds
8 Box Jumps (24/20)
8 Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
6 Chest to Bar Pull Ups
Liberty
3 Rounds
10 Box Step ups (24/20)
10 Ring Row
-into-
3 Rounds
8 Box Jumps (20/16)
8 Jumping Pull Ups
-into-
3 Rounds
4 Box Jumps (24/20)
4 Jumping Chest to Bar Pull Ups
Target time: 12:00-14:00
Time cap: 18:00
Aerosmith
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
15/12 Calorie Air Bike
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike
Independence
12/10 Calorie Air Bike
20 GHDs (Or V-Ups)
24/20 Calorie Air Bike
20 GHDs (Or V-Ups)
36/30 Calorie Air Bike
20 GHDs (Or V-Ups)
48/40 Calorie Air Bike
Liberty
10/8 Calorie Air Bike
25 Sit Ups
20/16 Calorie Air Bike
25 Sit Ups
30/24 Calorie Air Bike
25 Sit Ups
40/32 Calorie Air Bike
Target time: 14:00-16:00
Time cap: 20:00
Ring Dips
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8... Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)
Back Squat
Week 4: 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
Rolling Stones
Affiliate Compete (RX+)
5 Rounds
12 Right Arm Dumbbell Cleans (70/50)
12 Left Arm Dumbbell Cleans (70/50)
24 Wall Balls (20/14)
Freedom (RX'd)
5 rounds
10 Right Arm Dumbbell Cleans (50/35)
10 Left Arm Dumbbell Cleans (50/35)
20 Wall Balls (20/14)
Independence
5 rounds
10 Right Arm Dumbbell Cleans (35/25)
10 Left Arm Dumbbell Cleans (35/25)
20 Wall Balls (14/10)
Liberty
5 rounds
10 Right Arm Dumbbell Cleans (light)
10 Left Arm Dumbbell Cleans (light)
10 Wall Ball Thrusters (light)
Target time: 9:00-10:00
Time cap: 14:00
Repeat Workout 52
Affiliate Compete (RX+)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Ring Dips
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2x50/35)
Freedom (RX'd)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2x50/35)
Independence
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2x35/25)
Liberty
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps Dumbbell Push Press
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps elevated Bar Push Ups
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (light)
Target number of reps each set:
Set 1: 20+ Reps
Set 2: 30+ Reps
Set 3: 30+ RepsMinimum number of reps before scaling:
Set 1: 15 Reps
Set 2: 20 Reps
Set 3: 20 Reps
Open Gym
8-10am with Coach Matt!
2-4pm with Coach Mike!
Double Girl Fun
With a Partner Sharing Reps
ANDI
100 Hang Power Snatch (65/45)
100 Push Press (65/45)
100 Sumo Deadlift High Pull (65/45)
100 Front Squats
Time Cap: 20 mins
-4:00 Rest-
JACKIE
1000m Row
50 Thrusters (45/33)
30 Pull Ups
Time Cap: 12 mins
Gymnastics: Rope Climbs
Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 30 second Hang on Rig
Even Minute: 10-12 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 40 second Hang on Rig
Even Minute: 4-5 Rope Pull to Stand
Level 3:
Odd Minute: 1 Legless Seated To Stand
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:
Odd Minute: 2 Rope Climbs
Even Minute: 10 GHD Sit Ups OR 15 V- Ups
Gymnastics: Strict Pull Ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
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: 3-5 Weighted Pull Ups [choose a weight you can hit at least 3 each round]
Count Dooku
Affiliate Compete (RX+)
2:00 AMRAP
10 Front Squats (155/105)
10 Box Jump Overs (30/24)
Max Reps Bar Chest to Bar
-Rest 2:00 between sets-
-Complete sets until you accumulate 100 Chest o Bar
Freedom (RX'd)
2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
*Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.
Independence
2:00 AMRAP
10 Front Squats (115/80)
10 Box Jump Overs (24/20)
Max Reps Pull Ups
-Rest 2:00 between sets-
-Complete sets until you accumulate 75 Pull Ups
Liberty
2:00 AMRAP
10 Dumbbell Front Squats (light)
10 Box Step Ups (24/20)
Max Reps Ring Rows
-Rest 2:00 between sets-
-Complete sets until you accumulate 100 Ring Rows
Target time: 14:00-17:00 (4-5 sets)
Time cap: 26:00 (7 sets)
Bench Press
Max Rep Bench Press + Burn Out Set
Week 3:
Max Rep Bench Press (+ 2.5-15 lbs from last week), 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 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
Imperial March
Affiliate Compete (RX+)
150-100-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
20-15-10
Push Up + Renegade Row (50s/35s)
Freedom (RX'd)
100-75-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
15-10-5
Push Up + Renegade Row (50s/35s)
Independence
75-50-25
Double Unders
100-75-50
Ft Dumbbell Walking Lunge (35s/25s)
15-10-5
Push Up + Renegade Row (35s/25s)
Liberty
100-75-50
Single Unders
Ft Single Dumbbelll Walking Lunge (light)
15-10-5
Bar Push Up
Bent Over Dumbbell Row (light)
Target time: 14:00-16:00
Time cap: 20:00
Darth Maul
Affiliate Compete (RX+)
Every 5:00 (5 sets)
22/18 Calorie Row
18/14 Calorie Air Bike
200m Run
Freedom (RX'd)
Every 5:00 (5 sets)
20/16 Calorie Row
15/12 Calorie Air Bike
200m Run
Independence
Every 5:00 (5 sets)
15/12 Calorie Row
12/10 Calorie Air Bike
200m Run
Liberty
Every 5:00 (5 sets)
12/10 Calorie Row
10/8 Calorie Air Bike
100m Run
Target time each set: 3:15-3:35
Time cap each set: 4:00
Sandbag Front Hold
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
Power Clean + Push Jerk
Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM
-into-
3x3 Clean Deadlift + Clean Pull @85-90% of Clean and Jerk 1RM
Clean Deadlift + Clean Pull
3x3 Clean Deadlift + Clean Pull @85-90%
Kylo Ren
Affiliate Compete (RX+)
50 Deadlifts (225/155)
50 Bar Facing Burpees
(Un-partitioned)
Freedom (RX'd)
50 Deadlifts (225/155)
50 Bar Facing Burpees
-Partition as desired-
Independence
50 Deadlifts (185/125)
50 Bar Facing Burpees
(Partition as desired)
Liberty
50 Dumbbell Deadlifts (light)
30 Up Downs
(Partition as desired)
Target time: 7:00-9:00
Time cap: 12:00