Front Squat

5 sets
3 Front Squats @80%

4 Box Jumps (moderate-high height)

Box Jumps By Height

Box Jumps: Moderate-High Height

5 sets
4 Box Jumps

Atlanta Bouncers

Affiliate Compete (RX+)

3 sets

5:00 AMRAP

3 Strict Handstand Push Ups

6 Burpee Over Dumbbells

9 Dumbbell Squats (50s/35s)

-rest 2:00 between sets-

Freedom (RX'd)
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-

Independence
3 sets
5:00 AMRAP
3 Handstand Push Ups
5 Burpee Over Dumbbells
7 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-

Liberty
3 sets
5:00 AMRAP
3 Push Ups
5 Up Downs
7 Single Dumbbell Squats (light)
-rest 2:00 between sets-

• Target number of Rounds each set: 3.5 Rounds +

• Minimum number of Rounds before scaling: 2.5 Rounds

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Liv!

Open Gym

2-4pm with Coach Mike!

20 Some Things

AMRAP 35 (With a Partner)

Run together, split the work

300m Run

20 Ground-to-Overhead Plate Touches (35/25)

20 Box Step-Ups (24/20)

20 Sit-Ups

20 Dumbbell Push Press (35/25)

20 Lunges

***FIRST TO GUESS MY FAVORITE HERO WORKOUT GETS TO PICK THE PLAYLIST FOR THE HOUR***

Snatch

15:00 to Find
1RM Squat Snatch (build across sets)

Denver Outlaws

Affiliate Compete (RX+)

5 Rounds

25 Wall Balls (20/14)

20 Toes to Bar

200m Run

Freedom (RX'd)
5 Rounds
25 Wall Balls (20/14)
15 Toes to Bar
200m Run

Independence
5 Rounds
25 Wall Balls (14/10)
10 Toes to Bar
200m Run

Liberty
5 Rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
100m Run

• Target time: 12:00-14:00

• Time cap: 18:00

Hammerheads

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)

Independence
No Change to Workout

Liberty
Every 2:00 (14:00)
150/125m Row
4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light)

• Target time each set: 1:10-1:20

• Time cap each set: 1:30

Shock Method: Press

3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.

Front Squat

15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)

Waterdogs

Affiliate Compete (RX+)

4 sets:

20/16 Calorie Air Bike

20 Goblet Squats (53/35)

20 Box Step Ups (24/20)

-rest 1:00 between sets-

Freedom (RX'd)
4 sets:
20/16 Calorie Air Bike
20 Goblet Squats (35/25)
20 Box Step Ups (20)
-rest 1:00 between sets-

Independence
4 sets:
16/13 Calorie Air Bike
16 Goblet Squats (35/25)
16 Box Step Ups (20)
-rest 1:00 between sets-

Liberty
4 sets:
12/10 Calorie Air Bike
10 Goblet Squats (light)
10 Box Step Ups (20/16)
-rest 1:00 between sets-

• Target time each set: 2:50-3:10

• Time cap each set: 4:00

Gymnastics: Handstand Walk Practice

EMOM 10
Level 1:
Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position.
Odd Minute: Double KB Overhead Walk (light weight)

Level 2:
Even minute: 15-foot handstand walk or 30 seconds of practice
Odd Minute: Double KB Overhead Walk (53/35)

Level 3:
Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds)
Odd Minute: Double KB Overhead Walking Lunge (70/53)

Whipsnakes

Affiliate Compete (RX+)

150 Double Unders

50 Alt Hang Dumbbell Snatch (50/35)

30 GHDs

15 Wall Walks

30 GHDs

50 Alt Hang Dumbbell Snatch (50/35)

150 Double Unders

Freedom (RX'd)
120 Double Unders
40 Alt Hang Dumbbell Snatch (50/35)
20 GHDs (Or V-Ups)
10 Wall Walks
20 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (50/35)
120 Double Unders

Independence
100 Double Unders
40 Alt Hang Dumbbell Snatch (35/25)
15 GHDs (Or V-Ups)
8 Wall Walks
15 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (35/25)
100 Double Unders

Liberty
100 Single Unders
20 Alt Hang Dumbbell Snatch (light)
20 Sit Ups
10 Inchworms
20 Sit Ups
20 Alt Hang Dumbbell Snatch (light)
100 Single Unders

• Target time: 13:00-15:00

• Time cap: 20:00

Deadlift

Deadlift 1x1

15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)

The Mule

Affiliate Compete (RX+)

21-15-9

Deadlift (315/205)

Burpee Pull Up

Freedom (RX'd)
21-15-9
Deadlift (275/185)
Burpee Pull Ups

Independence
21-15-9
Deadlift (225/155)
Burpee Pull Up

Liberty
21-15-9
Kettlebell Sumo Deadlift (moderate)
Up Down + Jumping Pull Up

• Target time: Sub 7:00

• Time cap: 10:00

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Liv!

Kettlebell Killer

AMRAP 16

With a Parter (YGIG)

5 Double Kettlebell Rows

4 Russian Kettlebell Swings

3 Kettlebell Front Squats

2 Kettlebell Shoulder to Overhead

-5:00 Rest-

Burpee challenge for Reps

Community Cup Workout 1

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

Mission: Community

Affiliate Compete (RX+)

25-20-15-10

Bench Press (155/95)

400m Run after each set

Freedom (RX'd)
25-20-15-10
Bench Press (135/85)
400m run after each set

Independence
25-20-15-10
Bench Press (115/75)
400m Run after each set

Liberty
15-12-9-6
Dumbbell Bench Press (light)
300m Run after each set

• Target Time: 13:00-15:00

• Time Cap: 18:00

Mayhem Mini-Pump: Upper Body Posterior

3 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Double DB Prone Row
Inverted Skull Crusher

Community Cup Workout 2

Servant Strength

Affiliate Compete (RX+)

Every 4:00 (8 sets)

12/10 Calorie Air Bike

12 Burpees

12/10 Calorie Air Bike

Freedom (RX'd)
Every 4:00 (8 sets)
12/10 Calorie Air Bike
10 Burpees
12/10 Calorie Air Bike

Independence
Every 4:00 (8 sets)
10/8 Calorie Air Bike
8 Burpees
10/8 Calorie Air Bike

Liberty
Every 4:00 (8 sets)
8/7 Calorie Air Bike
8 Up Downs
8/7 Calorie Air Bike

• Target time each set: 1:45-2:15

• Time cap each set: 2:30

Community Cup Workout 3

In 20 minutes, establish:

1-rep-max front squat

1-rep-max hang power clean

Optional Finisher

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (20/14)

* Rotate every time the other partner completes the wall balls. Score is total calories on the rower.

Independence
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (14/10)

Liberty
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 15 Wall Ball Thrusters (light)

• Target number of Calories: 80/65+ Calories

• Minimum number of Calories before scaling: 70/55 Calories

Open Gym

8-10am with Coach Matt

2-4pm with Coach Mike

Yoga

10:30-11:30 with Liv!

Dirty Thirty

AMRAP 30 - Teams of 3

(Split reps as needed)

Freedom (RX)

30 Single Arm Hang Snatches (50/35)

30 Dumbbell Box Step-Ups (24/20)

30 Single Arm S2O

30 Burpee Box Jumps

30 Dumbbell Goblet Squats

30 V-Ups

*Each partner must row 1000m at some point in the WOD

Independence

30 Single Arm Hang Snatches (35/25)

30 Dumbbell Box Step-Ups (20/16)

30 Single Arm S2O

30 Burpee Box Jumps

30 Dumbbell Goblet Squats

30 V-Ups

*Each partner must row 1000m at some point in the WOD

Liberty

15 Single Arm Hang Snatches (Choose Weight)

15 Dumbbell Box Step-Ups (Choose Height)

15 Single Arm S2O

15 Up Downs

15 Air Squats

15 Sit-Ups

*Each partner must row 500m at some point in the WOD

Bench Press

Heavy Single Bench Press

Ira Hayes

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10 Squat Clean Thrusters (135/95)
30 Handstand Push Ups
20 Thrusters (135/95)
20 Strict Handstand Push Ups
30 Front Squats (135/95)
10 Wall Walks

Independence
10 Squat Clean Thruster (115/85)
30 Handstand Push Ups
20 Thrusters (115/85)
20 Handstand Push Ups or 10 Strict HSPU
30 Front Squats (115/85)
10 Wall Walks

Liberty
10 Dumbbell Squat Clean Thruster (light)
30 Push Ups
20 Thrusters (light)
20 Dumbbell Push Press (light)
30 Front Squats (light)
10 Inchworms

• Target time: 12:00-14:00

• Time cap: 16:00

Highwaymen

Freedom (RX'd)
Every 2:00 (10 sets)(Alternating Rounds)
200m Run

20 Wall Balls (20/14)

*Run, Wall Balls, Run, Wall Balls…

Independence
Every 2:00 (10 sets)(Alternating Rounds)
200m Run

20 Wall Balls (14/10)

*Run, Wall Balls, Run, Wall Balls…

Liberty
Every 2:00 (10 sets)(Alternating Rounds)
200m Run

20 Wall Ball Thrusters (light)

*Run, Wall Balls, Run, Wall Balls…

- Target time each set: 40-50 seconds

- Time cap each set: 1:00

Gymnastics Test: Pull-Ups

Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM

American IV

Affiliate Compete (RX+)

30:00 AMRAP

1000m Row

30 GHDs

30 Burpees over Rower

Freedom (RX'd)
30:00 AMRAP
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower

Independence
30:00 AMRAP
850m Row
20 GHDs (Or V-Ups)
15 Burpee over Rower

Liberty
30:00 AMRAP
500m Row
20 Sit Ups
10 Up Downs

• Target number of Rounds: 3.5+ Rounds

• Minimum number of Rounds before scaling: 3 Rounds

Sandbag 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