Saturday with Coach Sam!
KBS, Row, Wall Balls
The Ranch
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 2:00 (16:00)
12/10 Calorie Air Bike (Or 15/12 Calorie Bike Erg)
6 Hang Power Cleans + 4 Push Jerks (50-60%)
Independence
Every 2:00 (16:00)
10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)
6 Hang Power Cleans + 4 Push Jerks (50-60%)
Liberty
Every 2:00 (16:00)
6/5 Calorie Air Bike (Or 8/7 Calorie Bike Erg)
6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light)
Target time each set: 1:10 -1:30
Time cap each set: 1:30
Shock Method (Press)
“Shock Method”
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
2 sets
1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
The OPEN
Affiliate Compete (RX+)
For Time:
200 Double Unders
100 Air Squats
75 GHDs
100 Air Squats
200 Double Unders
Freedom (RX'd)
200 Double Unders
75 Air Squats
50 GHDs (Or V-Ups)
75 Air Squats
200 Double Unders
Independence
For Time:
150 Double Unders
60 Air Squats
35 GHDs (Or V-Ups)
60 Air Squats
150 Double Unders
Liberty
For Time:
200 Single Unders
50 Air Squats
50 Sit Ups
50 Air Squats
200 Single Unders
Target Time: 11:00-14:00
Time Cap: 18:00
Gymnastics: Handstand Walk/Hold
EMOM 10
Level 1:
Even minute: 30 seconds of wall walks to a height of comfort level
Odd Minute: Double KB Overhead Static Hold [light weight]
Level 2:
Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]
Odd Minute: Double KB Overhead Static Hold (53/35 lbs)
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 Static Hold (70/53 lbs)
MVP Arena
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8... reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
Score is total reps of Bar Muscle Ups and Wall Walks in each set.
Independence
3 sets:
5:00 AMRAP
400m Run
into 1, 2, 3, 4… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
2, 4, 6, 8…..
Wall Walks
-rest 2:00 between sets-
Liberty
3 sets:
5:00 AMRAP
300m Run
into 2, 4, 6, 8… reps in remaining time of:
Jumping Pull Ups
Inchworms
-rest 2:00 between sets-
Target number of reps each set: In the round of 8
Minimum number of reps before scaling: Into the round of 6
Deadlift
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
The Unknowable
Affiliate Compete (RX+)
5 Rounds
20 Lunges in Place (50s/35s)
8 Burpee Box Get Overs (48/40)
Freedom (RX'd)
5 Rounds
20 Lunges in Place (50s/35s)
6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24)
Independence
5 Rounds
20 Lunges in Place (35s/25s)
4 Burpee Box Get Overs (48/40) (Or 8 Burpee Box Get Overs (30/24)
Liberty
5 Rounds
20 Lunges in Place (light)
6 Up Downs + Box Step Ups (24/20)
Target time: 9:00-11:00
Time cap: 15:00
Snatch + Snatch Balance
4 sets
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-
The Unknown
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
21-15-9
Calorie Ski (OR Row) (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Ski (OR Row) (Female Calories: 16-12-7)
Overhead Squats (75/55)
-@16:00-
21-15-9
Toes to Bar
Overhead Squats (75/55)
Independence
16-12-8
Calorie Ski (OR Row) (Female Calories: 15-10-5)
Toes to Bar
-@8:00-
16-12-8
Calorie Ski (OR Row) (Female Calories: 15-10-5)
Overhead Squats (75/55)
-@16:00-
16-12-8
Toes to Bar
Overhead Squats (75/55)
Liberty
12-9-6
Calorie Ski (OR Row) (Female Calories: 10-7-5)
Hanging Knee Raises
-@8:00-
12-9-6
Calorie Ski (OR Row) (Female Calories: 10-7-5)
Dumbbell Squats (light)
-@16:00-
12-9-6
Hanging Knee Raises
Dumbbell Squats (light)
Target time each set: Sub 6:00
Time cap each set: 7:00
Open Gym!
8-9am with Coach Matt!
Yoga
9:15-10am with Coach Liv!
Open Gym!
2-4pm with Coach Mike!
HAPPY BIRTHDAY KIM!
AMRAP 31 - With a Partner
300m Run (Together)
31 Power Cleans (115/75)
31 Alternating Hang DB Snatches (35/25)
31 Calorie Row
31 Air Squats
31 Pull-Ups
-then-
Every 1:30 x 5
31 Synchro Abmat Sit-Ups
Squat Clean + Push Jerk
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00-
GoldenEye
Affiliate Compete (RX+)
5 Rounds
15/12 Calorie Air Bike
15 Chest to Bar Pull Ups
-into-
15 Power Cleans (205/135)
Freedom (RX'd)
5 Rounds
15/12 Calorie Air Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (185/125)
Independence
5 Rounds
12/12 Calorie Air Bike
8 Chest to Bar Pull Ups
-into-
15 Power Cleans (155/105)
Liberty
5 Rounds
10/8 Calorie Air Bike
10 Ring Rows
-into-
15 Dumbbell Power Cleans (moderate)
Target time: 15:00-17:00
Time cap: 20:00
Front Squat
6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
Zorin
Affiliate Compete (RX+)
For Time
1:00 AMRAP
5 Bench Press (185/125)
AMRAP 100 V-Ups
-rest 1:00 between sets-
Freedom (RX'd)
For Time
1:00 AMRAP
8 Bench Press (155/95)
AMRAP 100 V-Ups
-rest 1:00 between sets-
Independence
For Time
1:00 AMRAP
8 Bench Press (135/85)
AMRAP 80 V-Ups
-rest 1:00 between sets-
Liberty
For Time
1:00 AMRAP
8 Dumbbell Bench Press (light)
AMRAP Sit Ups in the remaining time until you get to 75 reps
-rest 1:00 between sets-
Target time: 12:00-14:00
Time cap: 18:00
Gymnastics: Handstand Push-Ups
Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)
Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold
Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up
Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up
No Time to Die
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)
Independence
Every 2:00 (10:00)
35 Double Unders
5 Power Snatch (60-70%)
Liberty
Every 2:00 (10:00)
50 Single Unders
8 Dumbbell Snatch (light)
Target time each set: 45-60 seconds
Time cap each set: 60 seconds
Spectre
Affiliate Compete (RX+)
5 sets:
400m Run
-rest 1:00-
40/32 Calorie Bike Erg (Or 30/24 Calorie Air Bike)
-rest 2:00 between sets-
Freedom (RX'd)
5 sets:
400m Run
-rest 1:00-
30/24 Calorie Bike Erg (Or 25/20 Calorie Air Bike)
-rest 2:00 between sets-
Independence
5 sets:
400m Run
-rest 1:00-
25/20 Calorie Bike Erg (Or 20/16 Calorie Air Bike)
-rest 2:00 between sets-
Liberty
5 sets:
300m Run
-rest 1:00-
20/16 Calorie Bike Erg (Or 16/13 Calorie Air Bike)
-rest 2:00 between sets-
Target time each set:
Run: Sub 2:00
Bike: Sub 2:00Time cap each set:
Run: 3:00
Bike: 3:00Overall time cap: 43:00
Deadlift
6 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
Blofeld
Affiliate Compete (RX+)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (115/85)
Hang Power Clean (115/85)
Front Squat (115/85)
Shoulder to Overhead (115/85)
Freedom (RX'd)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Shoulder to Overhead (95/65)
Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (75/55)
Hang Power Clean (75/55)
Front Squat (75/55)
Shoulder to Overhead (75/55)
Liberty
For Time:
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Deadlift (light)
Double Dumbbell Hang Power Clean (light)
Double Dumbbell Front Squat (light)
Double Dumbbell Push Press (light)
Target time: 13:00-15:00
Time cap: 18:00
Open Gym
8-9:00am with Coach Matt!
Yoga
9:15am-10am with Liv!
Open Gym
2-4pm with Coach Mike!
Keeper of the Flame
For Time: With a Partner
Compete (RX+)
70/53
Freedom (RX)
400m Run
56 Kettlebell Swings (53/35)
56 Wall Ball Shots (20/14)
56 Goblet Squats (53/35)
400m Run
42 Kettlebell Swings (53/35)
42 Wall Ball Shots (20/14)
42 Goblet Squats (53/35)
400m Run
30 Kettlebell Swings (53/35)
30 Wall Ball Shots (20/14)
30 Goblet Squats (53/35)
400m Run
18 Kettlebell Swings (53/35)
18 Wall Ball Shots (20/14)
18 Goblet Squats (53/35)
Independence/Liberty
Scale as needed
Target Time: 22-24 minutes
Time Cap: 28 minutes
Split all reps in order listed (You go/I go)
*Each run is performed together
Snatch Pull + Snatch
5 sets
1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00-
Freddy Jones
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
11-9-7-5
Power Snatch (135/95)
Bar Muscle Ups (Or 2x Chest to Bar)
Independence
11-9-7-5
Power Snatch (115/85)
9-7-5-3
Bar Muscle Ups (Or 2x Chest to Bar)
Liberty
12-10-8-6
Dumbbell Snatch (light, alternating)
Up Down + Ring Row
Target time: 8:00-10:00
Time cap: 14:00
Front Squat
3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00-3:00-
Shaggy Rogers
Affiliate Compete (RX+)
15:00 AMRAP
15 Dumbbell Bench Press (50s/35s)
15 GHDs
60 Double Unders
Freedom (RX'd)
15:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
15 GHDs
40 Double Unders
Independence
15:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 GHDs
30 Double Unders
Liberty
15:00 AMRAP
10 Dumbbell Bench Press (light)
10 Sit Ups
30 Single Unders
Target number of Rounds: 6.5+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Redbeards Ghost
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
10 Rounds
10/8 Calorie Ski (Or Row)
3 Power Clean & Jerks (50-60%)
Independence
10 Rounds
8/7 Calorie Ski (Or Row)
3 Power Clean & Jerks (50-60%)
Liberty
10 Rounds
6/5 Calorie Ski (Or Row)
5 Dumbbell Power Clean & Jerks (light)
Target time: 14-16 minutes
Time cap: 18 minutes
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
Gymnastics: Handstand Walk/Hold
EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs
Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against
Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall
Daphne’s Ladder
Affiliate Compete (RX+)
25-50-75-100-125ft Single Dumbbell Walking Lunge (70/50)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round
Freedom (RX'd)
25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round
Independence
25-50-75-100-125ft Single Dumbbell Walking Lunge (35/25)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round
Liberty
25-50-75-100-125ft Walking Lunge (bodyweight)
5-10-15-20-25 Burpee Over Dumbbell
100m Run after each round
Target time: 16:00-18:00
Time cap: 22:00
Deadlift
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-
Scoobs
Affiliate Compete (RX+)
Every 4:00 (4 sets)
30/24 Calorie Air Bike
30 Kettlebell Swings (53/35)
Freedom (RX'd)
Every 4:00 (4 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings (53/35)
Independence
Every 4:00 (4 sets)
20/16 Calorie Air Bike
25 Kettlebell Swings (35/26)
Liberty
Every 4:00 (4 sets)
15/12 Calorie Air Bike
15 Russian Kettlebell Swings (light)
Target time each set: 2:15-2:45
Time cap each set: 3:00