Open Gym
8-9am with Coach Matt!
Yoga
9:15-10am with Liv!
Open Gym
2-4pm with Coach Mike!
Saturday with Coach Liv!
20 Minute AMRAP with a Partner
You Go/I Go - Switching after each movement
10 Wall Balls 20/14
10 Break Dancers
10 Ball Slams
12 Push Ups
6 Burpee Box Jump Overs 24/20”
200 Meter Run Together
Target Rounds 3.5+
10 Minute Abs
10 Minute AMRAP - You Go/I Go
50M Single Arm Kettlebell Carry
12 Plank Rocks
12 Flutter Kicks
Front Squat
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Box jump by Height
Box Jumps: Moderate-High Height
5 sets
3 Box Jumps
King Randor
Affiliate Compete (RX+)
10:00 AMRAP
1 Legless Rope Climb (Or 5 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))
Freedom (RX'd)
10:00 AMRAP
1 Rope Climb (or 3 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))
Independence
10:00 AMRAP
1 Rope Climb (Or 3 Strict Pull Ups)
8 Ring Push Ups (Or Deficit Push Ups (4in/2in))
Liberty
10:00 AMRAP
1 Zombie Rope Climb (Or 5 Ring Rows)
8 Bar Push Ups
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Deadlift
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
- Complete 1 set every 1:30-2:00-
Broad Jump
Record best set (Total distance of best set of 3 jumps)
Beast Man
Affiliate Compete (RX+)
Teams of 2
4 Rounds
50/40 Calorie Air Bike
25 Synchro Burpee to Bar (6in)
Freedom (RX'd)
Teams of 2
4 Rounds
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)
Independence
Teams of 2
4 Rounds
32/24 Calorie Air Bike
16 Synchro Burpee to Bar (6in)
Liberty
Teams of 2
4 Rounds
20/16 Calorie Air Bike
10 Synchro Up Downs
Target time: 16:00-18:00
Time cap: 20:00
Battle Cat
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50% of Snatch 1RM)
Independence
Every 1:30 (9:00)
10/8 Calorie Row (Or Ski)
5 Hang Squat Snatches (@50%)
Liberty
Every 1:30 (9:00)
8/7 Calorie Row (Or Ski)
8 Hang Dumbbell Snatch (light)
Target time each set: 45-60 seconds
Time cap each set: 1:10
Mayhem Mini-Pump: Shoulders
4 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality - RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality - RPE 7
-rest 2 minutes b/t 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.
Score the Strict Press, comment with the DB Raise
Gymnastics: Handstand Push Ups
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]
Teela-Na
Affiliate Compete (RX+)
800m Run
-into-
5 Rounds
20 Toes to Bar
4 Wall Walks
-into-
800m Run
Freedom (RX'd)
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run
Independence
800m Run
-into-
5 Rounds
10 Toes to Bar
2 Wall Walks
-into-
800m Run
Liberty
400m Run
-into-
5 Rounds
10 Hanging Knee Raises
25ft Bear Crawl
-into-
400m Run
Target time: 16:00-18:00
Time cap: 20:00
Squat Clean + Front Squat + Push Jerk
4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4x3 @ 80% of C&J)
-complete a set every 1:30-2:00-
He-man
Affiliate Compete (RX+)
15:00 AMRAP
12-10-8-6-4
Back Rack Lunge In place (155/105)
Box Jump Over (36/30)
-into-
Max Distance Ski (Or Row)
Freedom (RX'd)
15:00 AMRAP
12-10-8-6-4
Back Rack Lunge In place (155/105)
Box Jump Overs (30/24)
-into-
Max Distance Ski (Or Row)
Independence
15:00 AMRAP
12-10-8-6-4
Back Rack Lunge In place (135/95)
Box Jump Over (24/20)
-into-
Max Distance Ski (Or Row)
Liberty
15:00 AMRAP
12-10-8-6-4
Dumbbell Lunge In place (light)
Box Step Up and Overs (24/20)
-into-
Max Distance Ski (Or Row)
Target Distance: 1500/1200m +
Minimum Distance before scaling: No minimum
Open Gym
2-4pm with Coach Mike!
Glorious Burn
With a Partner (For Time)
Compete (RX+)
100 KBS (70/53)
2000m Ski
100 KB Goblet Squats (70/53)
200 Calorie Bike
100 Wall Balls (20/14)
100 Burpees
100 Sit-Ups
Freedom (RX)
100 KBS (53/35)
2000m Ski
100 KB Goblet Squats (53/35)
200 Calorie Bike
100 Wall Balls (20/14)
100 Burpees
100 Sit-Ups
Independence
100 KBS (35/26)
2000m Ski
100 KB Goblet Squats (35/26)
200 Calorie Bike
100 Wall Balls (14/10)
100 Burpees
100 Sit-Ups
Liberty
100 KBS (light)
2000m Ski
100 KB Goblet Squat (light)
200 Calorie Bike
100 Wall Ball Thrusters (light)
100 Up Downs
100 Sit-Ups
- Target Time: 40-45 mins
- Time Cap: 50 mins
Partner Fight Gone Bad
6 Rounds with a Partner
:30 on/:30 off YGIG
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20in)
Push Press (75/55)
Row (Calories)
1 Minute Rest - Together
KC Packers
Affiliate Compete (RX+)
Modify the machine to 15/10 calories each time
Freedom (RX'd)
Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.
Independence
Modify the machine to 10/8 calories each time
Liberty
Teams of 2
9 Rounds:
Partner 1: 8/7 Calorie Machine
Partner 2: Knee Plank Hold (elbows)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.
Target time: 16:00-18:00
Time cap: 22:00
Gymnastics: Handstand Walk Practice
EMOM 10
Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block.
Level 1:
Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.
Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg)
Level 2:
Even minute: 30 seconds max effort handstand walk
Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg)
Level 3:
Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape]
Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg)
Brooklyn Robins
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)
Independence
No Change to Workout
Liberty
Every 2:00 (12:00)
40 Single Unders
4 Dumbbell Cleans + 4 Dumbbell Squats + 4 Dumbbell Push Press (light)
Target time each set: :50-1:05
Time cap each set: 1:15
Shock Method
“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.
Deadlift
4 sets
2 Deadlift @88% + 4 Bounding Jumps
- Complete 1 set every 1:30-2:00
Bounding Jump
4 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
Louisville Colonels
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower
Independence
No Change to Workout
Liberty
For Time:
20 Up Downs
400m Row
20 Up Downs
Target time: Sub 7:00
Time cap: 10:00
Hang Snatch + OH Squat
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
- Complete 1 set every 1:30-2:00
The Dudes
Affiliate Compete (RX+)
5 Rounds
21/20 Calorie Air Bike
18 GHDs
12 Double Dumbbell Step Ups (50s/35s)(24/20)
Freedom (RX'd)
5 Rounds
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)
Independence
5 Rounds
16/13 Calorie Air Bike
12 GHDs + 6in Riser (Or V-Ups)
9 Double Dumbbell Step Ups (35s/25s) (20/16 box)
Liberty
5 Rounds
12/10 Calorie Air Bike
15 Sit Ups
9 Single Dumbbell Step Ups (light) (20/16 box)
Target time: 16:00-18:00
Time cap: 20:00
Open Gym
8-10am with Coach Matt!
Yoga
9:15-10am with Liv
Open Gym
2-4pm with Coach Mike!
Sany 2.0
AMRAP 30 with a Partner
2 Devils Press (35s/25s)
10 Burpees over DB's
20 DB Deadlifts (35s/25s)
30 Air Squats
Long ½ Lap Run (OR 150m Row/Ski)
Partner 1 works, Partner 2 rests
It works like this:
P1, 2 Devil's Press
P2, 2 Devil's Press
P1, 10 Burpee over DB's
P2, 10 Burpee over DB's
You catch the drift…
1 Round = Both partners fully completing all of the work
Clean and Jerk
15:00 to Find
1RM Clean and Jerk (build across sets)
Chicago Slice
Affiliate Compete (RX+)
For Time:
200 Double Unders
60 Chest to Bar
40 Back Squats (135/95)
60 Kettlebell Swings (53/35)
200 Double Unders
Freedom (RX'd)
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats (95/65)
50 Kettlebell Swings (53/35)
150 Double Unders
Independence
For Time:
120 Double Unders
50 Pull Ups
50 Back Squats (75/55)
50 Kettlebell Swings (35/26)
120 Double Unders
Liberty
For Time:
150 Single Unders
50 Ring Rows
30 Dumbbell Squats (Light)
50 Russian Kettlebell Swings (light)
150 Single Unders
Target time: 12:00-14:00
Time cap: 18:00
Gymnastics: Handstand Push Ups
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.
Dallas Flash
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
2 Rounds
12 Bench Press (135/85)
12 GHD Sit Ups
-@5:00-
24 Bench Press (135/85)
24 GHD Sit Ups
-@10:00-
24 GHD Sit Ups
24 Bench Press (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups
12 Bench Press (135/85)
Independence
2 Rounds
12 Bench Press (115/75)
12 GHDs (Or V-Ups)
-@5:00-
24 Bench Press (115/75)
24 GHDs (Or V-Ups)
-@10:00-
24 GHDs (Or V-Ups)
24 Bench Press (115/75)
-@15:00-
2 Rounds
12 GHDs (Or V-Ups)
12 Bench Press (115/75)
Liberty
2 Rounds
12 Dumbbell Bench Press (light)
12 Sit Ups
-@5:00-
24 Dumbbell Bench Press (light)
24 Sit Ups
-@10:00-
24 Sit Ups
24 Dumbbell Bench Press (light)
-@15:00-
2 Rounds
12 Sit Ups
12 Dumbbell Bench Press (light)
Target time each set: 2:00-3:00
Time cap each set: 3:30
Deadlift
5 sets
3 Deadlifts @80%
3 Broad Jumps
Broad jump
Record Best set Total Distance (Best 3 Jumps Total)
Carolina Hogs
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
4 Rounds
400m Run
40/32 Calorie Row
Independence
4 Rounds
400m Run
30/24 Calorie Row
Liberty
4 Rounds
300m Run
20/16 Calorie Row
Target time: 17:00-19:00
Time cap: 22:00
Orlando Squeeze
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 2:00 (16:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)
Independence
Every 2:00 (16:00)
10/8 Calorie Bike
5 Power Snatches (50-60%)
Liberty
Every 2:00 (16:00)
8/7 Calorie Bike
6 Dumbbell Snatches (light)
Target time each set: 50 seconds - 65 seconds
Time cap each set: 1:15
Accessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ 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
Landmine Press
Landmine Twist
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