You know when it’s Coach Sam!
With a Partner:
5 Rounds for Time
40 Kettlebell SDHP (62/53)
6 Long Half-Lap Farmers Carry (50s/35s)
40 Medball Cleans (20/14)
10 Wall Walks
Time Cap: NOON
Bench Press
Max Rep Bench Press + Burn Out Set
Week 8:
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
Failure to Launch
Affiliate Compete (RX+)
30 Shoulder to Overhead (115/85)
30 Box Jump Overs (20)
20 Shoulder to Overhead (135/95)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (155/105)
10 Box Jump Overs (30/24)
Freedom (RX'd)
30 Shoulder to Overhead (95/65)
30 Box Jump Overs (20)
20 Shoulder to Overhead (115/85)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (135/95)
10 Box Jump Overs (30/24)
Independence
30 Shoulder to Overhead (75/55)
30 Box Jump Overs (20)
20 Shoulder to Overhead (95/65)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (115/85)
10 Box Jump Overs (24/20)
Liberty
30 Dumbbell Push Press (light)
30 Box Step Ups (20)
20 Dumbbell Push Press (light)
20 Box Step Ups (24/20)
10 Dumbbell Push Press (light)
10 Box Step Ups (24/20)
Target time: 8:00-10:00
Time cap: 13:00
Alright, Alright, Alright
Affiliate Compete (RX+)
18:00 AMRAP
500/450m Row
25 GHDs (or stick sit-ups)
250/225m Row
25 V-Ups
Freedom (RX'd)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
Independence
18:00 AMRAP
400/350m Row
25 Sit Ups
200/175m Row
25 Alternating Leg V-Ups
Liberty
18:00 AMRAP
300/250m Row
15 Sit Ups
150/125m Row
15 Crunches
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
Mayhem Mini-Pump: Legs and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-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
Power Snatch + Overhead Squat
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM
-into-
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
Snatch Grip Deadlift
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
The Wedding Planner
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
Independence
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
Liberty
12:00 AMRAP
5 Right Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge
5 Left Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
McConaughey
400/360/320 Calorie Air Bike
-split as needed-
Freedom (RX'd)
Teams of 2
300/270/240 Calorie Air Bike
-split as needed-
Independence
Teams of 2
240/220/200 Calorie Air Bike
-split as needed-
Liberty
Teams of 2
200/180/160 Calorie Air Bike
-split as needed-
Target time: Sub 17:00
Time cap: 25:00
Accessory
Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-
* If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold.
* Athletes can partner up and perform an 8-minute hold, switching as desired. Try to even out total hold times between athletes.
* Score is the total time held, accumulated (4:00 is the goal)
Back Squat
Week 8: 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
Dazed and Confused
Affiliate Compete (RX+)
With a Vest (20/14)
Freedom (RX'd)
20:00 AMRAP
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
Independence
20:00 AMRAP
200m Run
8 Pull Ups
16 Push Ups
24 Air Squats
Liberty
20:00 AMRAP
200m Run
10 Ring Rows
15 Bar Push Ups
20 Air Squats
Target number of Rounds: 4.5+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds
Open Gym
8-10am with Coach Matt!
2-4pm with Coach Mike!
Breath Gone Missing
5 Rounds (1:00 Each Station)
Plate Sit-Ups (25/15)
Deadlifts (95/65)
Bike Calories
Thrusters (95/65)
Burpees
Rest
Score = Total reps
“If you ain’t first, your last!”
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
For Time:
15 Clean and Jerks (155/105)
90 Wall Balls (20/14)
15 Clean and Jerks (155/105)
Independence
For Time:
15 Clean and Jerks (135/95)
90 Wall Balls (14/10)
15 Clean and Jerks (135/95)
Liberty
For Time:
15 Dumbbell Clean and Jerks (light)
50 Wall Balls Thrusters (light)
15 Dumbbell Clean and Jerks (light)
Target time: 9:00-11:00
Time cap: 15:00
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
Bench Press
Max Rep Bench Press + Burn Out Set
Week 7:
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
Talladega Superspeedway
Affiliate Compete (RX+)
2:30 AMRAP (5 sets)
60 Double Unders
10 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
Freedom (RX'd)
2:00 AMRAP (5 sets)
50 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
Independence
2:00 AMRAP (5 sets)
35 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
Liberty
2:00 AMRAP (5 sets)
30 Single Unders
5 Up Downs
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
Target number of Calories per set: 15/12+
Minimum number of Calories before scaling per set: 10/8
Cal Naughton Jr
Affiliate Compete (RX+)
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 5 Wall Walks-
Freedom (RX'd)
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-
Independence
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 3 Wall Walks-
Liberty
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Inchworms-
Target Meters: 2200/1800+ (300/250m each set)
Minimum Meters before scaling: 1800/1500m (250/215m each set)
Rope Climbs
Strength Option - 8 minute EMOM
Level 1:
Odd Minute: 4-6 Assisted Chin Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 3-5 Chin Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 4-6 L Chin Ups [keep legs in L position]
Even Minute: 2-3 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute EMOM. Alternate between 1 Legless Rope Climb & 3 standard Rope Climbs for the odd minute, perform 40 double-unders for the even minute.
Minute 1: 1 Legless Rope Climb
Minute 2: 40 double-unders
Minute 3: 3 Rope Climbs (not legless)
Minute 4: 40 double-unders
Minute 5: 1 Legless Rope Climb etc…
Strict Pull-Ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Banded Lat Pull Downs
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Banded Lat Pull Downs
Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 5 unbroken weighted]
Even Minute: 20 Banded Lat Pull Downs
Power Clean + Hang Power Clean + Push Jerk
Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75%
-into-
3x3 Jerk Balance (Light, skill work)
Jerk Balance
3x3 Jerk Balance (Light, skill work)
Talladega Nights
Affiliate Compete (RX+)
50-40-30
V-Ups
40-30-20
Box Jump Overs (24)
Freedom (RX'd)
40-30-20
V-Ups
Box Jump Overs (20)
Independence
30-20-10
V-Ups
Box Jump Overs
Liberty
30-20-10
Sit Ups
Box Step Ups (20)
Target time: 8:00-10:00
Time cap: 14:00
Back Squat
Week 7: 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
Ricky Bobby
Affiliate Compete (RX+)
Every 7:00 (3 sets)
300m Run
-into-
3 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run
Freedom (RX'd)
Every 7:00 (3 sets)
300m Run
-into-
2 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run
Independence
No Change to Workout
Liberty
Every 7:00 (3 sets)
200m Run
-into-
2 rounds
6 Ring Rows
8 Bar Push Ups
10 Air Squats
-into-
200m Run
Target time each set: 4:30-5:30
Time cap each set: 6:00
Open Gym
8-10am with Coach Matt!
2-4pm with Coach Mike!
Saturday with Coach Patrice!
AMRAP 35
Partner 1
5 Burpees
10 KBS (53/35)
15 Lunges
In remaining time: Max Wall Balls (20/14)
Partner 2 (Switch)
400m Run
Bench Press
Max Rep Bench Press + Burn Out Set
Week 6:
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
Event 3
Affiliate Compete (RX+)
For Time:
27-21-15-9 Dumbbell Thrusters (50s/35s)
4-3-2-1 Legless Rope Climbs
Freedom (RX'd)
For Time:
27-21-15-9 Dumbbell Thrusters (35s/25s)
4-3-2-1 Rope Climbs (Or 27-21-15-9 Pull Ups)
Independence
For time:
27-21-15-9 Dumbbell Thrusters (25s/15s)
3-2-1-1 Rope Climbs (Or 21-15-9-3 Pull Ups)
Liberty
For time:
21-15-9-3
Dumbbell Thrusters (light)
Ring Rows
Target time: 9:00-11:00
Time cap: 15:00
Squat Snatch
Every 1:30 (6 sets)
1 Squat Snatch @80% of Snatch 1RM
-into-
3x5 Snatch Grip Push Press @70-80% of Snatch 1RM
Snatch Grip Push Press
3x5 Snatch Grip Push Press (70-80% of Snatch 1RM)
Heavy Isabel
Affiliate Compete (RX+)
For Time:
“Heavy Isabel”
30 Snatches (185/125)
Freedom (RX'd)
For Time:
30 Snatches (155/105)
* Reps can be Power or Squat Snatch
Independence
For Time:
Isabel
30 Snatches (135/95)
Liberty
For Time:
60 Alternating Dumbbell Snatches (light)
Target time: 4:00-6:00
Time cap: 10:00
Midline March
Affiliate Compete (RX+)
3 Rounds:
40 GHD Sit Ups
80ft Single Arm Overhead Walking Lunge (70/50)
80ft Handstand Walk
Freedom (RX'd)
3 Rounds:
30 GHDs (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (50/35)
50ft Handstand Walk (Or 5 Wall Walks)
Independence
3 Rounds:
25 GHDs + 6in Riser (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (35/25)
25ft Handstand Walk (Or 3 Wall Walks)
Liberty
3 Rounds:
30 Sit Ups
100ft Single Dumbbell Walking Lunge (light)
50ft Bear Crawl
Target time: 13:00-15:00
Time cap: 18:00
Mayhem Mini-Pump: Glutes
3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell 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
Event 5
Affiliate Compete (RX+)
30/24 Calorie Air Bike
30 Bar Muscle Ups
30/24 Calorie Air Bike
Freedom (RX'd)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
Independence
25/20 Calorie Air Bike
15 Bar Muscle Ups (OR 30 Chest to Bar Pull Ups)
25/20 Calorie Air Bike
Liberty
20/15 Calorie Air Bike
30 Jumping Pull Ups
20/15 Calorie Air Bike
Target time: 5:00-7:00
Time cap: 10:00
Gymnastics: Ring Dips
Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
Max Unbroken Strict Ring Dips
12/10 Calories Row
Back Squat
Week 6: 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
Event 1
Affiliate Compete (RX+)
3 Rounds
600m Run
20 Burpee Box Get Overs (48)
40 Sandbag Squats (75/50)
Freedom (RX'd)
3 rounds
400m Run
20 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (50/35)
Independence
3 rounds
400m Run
15 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (35/25)
Liberty
3 rounds
300m Run
15 Up Downs + Box Step Ups (20/16)
30 Single Dumbbell Squats (light)
Target time: 15:00-17:00
Time cap: 20:00