Gymnastics Skill Session

Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.

Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups

Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.

Pit Now!

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (or 2 Wall Walks)

Independence
Every 5:00 (5 sets)
500/450m Row
5 Bar Muscle Ups (or 10 Chest to Bar)
25ft Handstand Walk (or 2 Wall Walks)

Liberty
Every 5:00 (5 sets)
400/375m Row
8 Jumping Pull Ups
25ft Bear Crawl

• Target time each set: 3:00-3:45

• Time cap each set: 4:00

Bristol Night Race

Affiliate Compete (RX+)

20:00 AMRAP

200m Run

5-10-15-20…

Deadlifts (225/155)

Freedom (RX'd)
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (185/125)
* For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)

Independence
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (155/105)

Liberty
20:00 AMRAP
200m Run
5-10-15-20….
Dumbbell Deadlifts (light)

• Target number of Rounds: 7+ Rounds (Round of 35 Deadlifts)

• Minimum number of Rounds before scaling: 5 Rounds (Round of 25 Deadlifts)

Mayhem Mini-Pump: Glutes

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute 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.

Weighted Hip Thrusts
GHD Hip Raise/Extension
Supermans

Bubba

8 Sets

10 Thrusters (95/65)

10 Burpee Over Bar

-rest 1:1 between sets-

Freedom (RX'd)
8 Sets
8 Thrusters (95/65)
8 Burpee Over Bar
-rest 1:1 between sets-

Independence
8 Sets
8 Thrusters (75/55)
8 Burpee Over Bar
-rest 1:1 between sets-

Liberty
8 Sets
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 1:1 between sets-

• Target time each set: sub 1:00

• Time cap each set: 1:30

Accessory

Accumulate 3:00 minutes of each:
Dead Hang Hold on pull up bar
Handstand Hold against wall

You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish.
There is a 12 minute time cap.

Scaling options:
Double Dumbbell/Kettlebell Farmer Carry Hold
Plank Hold or Knee Plank Hold
You can also scale down to accumulating 2 minutes instead of 3.

Earnhardt

Affiliate Compete (RX+)

3 Sets

3 Rounds

10 Power Cleans (135/95)

15 GHDs

-rest 3:00 between sets-

Freedom (RX'd)
3 Sets
3 Rounds
10 Power Cleans (115/85)
12 GHDs (or V-Ups)
-rest 3:00 between sets-

Independence
3 Sets
3 Rounds
10 Power Cleans (95/65)
10 GHDs (or V-Ups)
-rest 3:00 between sets-

Liberty
3 Sets
3 Rounds
8 Dumbbell Power Cleans (light)
12 Sit Ups
-rest 3:00 between sets-

• Target time each set: 4:00-6:00

• Time cap each set: 7:00

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

Jump Rope Skill Session

Let's take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together.

Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders

The Intimidator

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*16 Dumbbell Front Rack Lunges in Place (50s/35s) after each set
@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
10 Dumbbell Box Step Overs after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*16 Dumbbell Front Rack Lunges in Place (50s/35s) after each set

Independence
@0:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
16 Dumbbell Front Rack Lunges in Place (35s/25s) after each set
@10:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
10 Dumbbell Box Step Overs after each set (35s/25s)(20)
@20:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
16 Dumbbell Front Rack Lunges in Place (35s/25s) after each set

Liberty
@0:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
8 Single Dumbbell Lunges in Place (light) after each set
@10:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
10 Single Dumbbell Box Step Ups after each set (light)(20)
@20:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
8 Single Dumbbell Lunges in Place (light) after each set

• Target time each set: 6:00-8:00

• Time cap each set: 8:00

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Coach Liv!

Open Gym

2-4pm with Coach Mike!

Arundel AMRAP

AMRAP 30 - Teams of 2

Split reps as needed

RX+/RX

40 Wall Balls (20/14)

Carry Wall Ball 400m (Trade off as needed)

40 Med Ball Slams

40 Single Dumbbell Cleans (50/35)

40 Single Dumbbell Shoulder-to-Overhead

40 Burpees

Indy

40 Wall Balls (14/10)

Carry Wall Ball 400m (Trade off as needed)

40 Med Ball Slams

40 Single Dumbbell Cleans (35/25)

40 Single Dumbbell Shoulder-to-Overhead

40 Burpees

Liberty

40 Air Squats

400m Run (Together)

40 Abmat Sit-Ups

40 Single Dumbbell Cleans (Choose Weight)

40 Single Dumbbell Shoulder-to-Overhead (Choose Weight)

40 Up-Downs

Gymnastics Testing Day!

Testing Day! Take 10 minutes to prepare with a few smaller, warm-up sets and then...

On a running clock:

Level 1:
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface
2-4 minutes: REST
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps

Level 2:
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking OR max wall walks

Level 3:
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking

Score is both max attempts. They are max reps within the two minute window, and do not need to be done unbroken. For the handstand walk, every 5ft = 1 rep.

Roe

Affiliate Compete (RX+)

30-25-20-15-10 Toes to Bar

60-50-40-30-20 Air Squats

Freedom (RX'd)
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats

Independence
20-15-10-5-5 Toes to Bar
40-30-20-10-10 Air Squats

Liberty
20-15-10-5-5
Hanging Knee Raises
Air Squats

• Target time: 10:00-12:00

• Time cap: 15:00

Moose

Affiliate Compete (RX+)

7 rounds

7 Push Press (115/85)

7 Burpee Over Bar

49 Double Unders

Freedom (RX'd)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders

Independence
7 rounds
7 Push Press (75/55)
7 Burpee over Bar
35 Double Unders

Liberty
7 rounds
7 Dumbbell Push Press (light)
7 Up Downs
30 Single Unders

• Target time: 8:00-10:00

• Time cap: 13:00

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

Wapiti

Affiliate Compete (RX+)

3 sets:

40/32 Calorie Air Bike

100ft Dumbbell Walking Lunge (50s/35s)

-rest 3:00 between sets-

Freedom (RX'd)
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-

Independence
3 sets:
25/20 Calorie Air Bike
100ft Dumbbell Walking Lunge (35s/25s)
-rest 3:00 between sets-

Liberty
3 sets:
20/16 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
-rest 3:00 between sets-

• Target time each set: 4:00-5:00

• Time cap each set: 6:00

• Overall time cap: 24:00

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

Snatch

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

Mule Deer

Affiliate Compete (RX+)

400m Run

20 Bar Muscle Ups

400m Run

25 Power Snatch (135/95)

400m Run

30 Clean and Jerks (135/95)

400m Run

Freedom (RX'd)
400m Run
20 Bar Muscle Ups
400m Run
20 Power Snatch (135/95)
400m Run
20 Clean and Jerks (135/95)
400m Run

Independence
400m Run
20 Chest to Bar (OR 15 Bar Muscle Ups)
400m Run
20 Power Snatch (115/85)
400m Run
20 Clean and Jerks (115/85)
400m Run

Liberty
200m Run
20 Jumping Pull Ups
200m Run
20 Dumbbell Snatch (light)
200m Run
20 Dumbbell Clean and Jerks (light)
200m Run

• Target time: 14:00-16:00

• Time cap: 20:00

Front Squat + Box Jump

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

White-Tail

Affiliate Compete (RX+)

4 sets:

5:00 AMRAP

12/10 Calorie Row

12 Box Jump Overs (24/20)

12 GHDs

-rest 1:00 between sets-

Freedom (RX'd)
4 Sets:
5:00 AMRAP
12/10 Calorie Row
12 Box Jump Overs (24/20)
12 Sit Ups
-rest 1:00 between sets-
* Pick up where you left off each round for one total score

Independence
4 Sets:
5:00 AMRAP
10/8 Calorie Row
10 Box Jump Overs (24/20)
10 Sit Ups
-rest 1:00 between sets-

Liberty
4 Sets:
5:00 AMRAP
8/6 Calorie Row
8 Box Step Ups (24/20)
8 Sit Ups
-rest 1:00 between sets-

• Target number of Rounds each set: 3+ Rounds

• Minimum number of reps before scaling: 2.5 Rounds

Open Gym!

8-9am with Coach Liv!

Yoga!

9:15-10am with Coach Liv!

Open gym!

2-4pm with Coach Mike!

Cardio Sandwich

With a Partner

Split reps however - swap 200's on run/row

60 DB Thrusters (35/25)

60 Plate Sit-Ups (25/15)

60 Burpees

10 200m Runs or Rows

60 Burpees

60 Plate Sit-Ups (25/15)

60 DB Thrusters (35/25)

Goal: 30 minutes

Time Cap: 35 minutes

Times Union Center

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)

Independence
Every 1:30 (8 sets)
35 Double Unders
4 Squat Snatches (50-60%)

Liberty
Every 1:30 (8 sets)
50 Single Unders
8 Dumbbell Snatches (light)

• Target Time: 45-60 seconds

• Time Cap each set: 1:10

Gymnastics: Handstand Pushups

5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)

• Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box

• Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups

• Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups

The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don't need to break.

Erie Canal

Affiliate Compete (RX+)

21-15-9-9

Calorie Ski OR Row

Dumbbell Bench Press (2x50/35)

-rest 5:00-

21-15-9-9

Calorie Ski OR Row

Dumbbell Bench Press (2x50/35)

(Female Calories: 16-12-8-8)

Freedom (RX'd)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Dumbbell Bench Press (2x35/25)
*Female Calories: 16-12-8-8

Independence
16-12-8-8 Calorie Ski OR Row
21-15-9-9 Dumbbell Bench Press (2x25/15)
-rest 5:00-
16-12-8-8 Calorie Ski or Row
21-15-9-9 Dumbbell Bench Press (2x25/15)
(Female Calories: 12-10-6-6)

Liberty
2 sets
10-8-6-6
Calorie Ski OR Row
Dumbbell Bench Press (light)
-rest 5:00 between sets-
(Female Calories: 8-6-4-4)

• Target time each set:
  First part: 6:00-8:00
  Second part: 5:00-7:00

• Time cap each set: 10:00

Mayhem Mini-Pump: Upper Body Anterior

3-4 Rounds

10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute 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.

Resistance Band Chest Fly High to Low
Barbell Drag Curls

Deadlift

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

1777

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
16 Ring Muscle Ups (Or 32 Chest to Bar Pull Ups)

Independence
3 Rounds
6 Toes to Bar
8 Deadlifts (155/105)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
10 Toes to Bar
12 Deadlifts (155/105)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
24 Chest to Bar Pull Ups

Liberty
3 Rounds
8 Hanging Knee Raises
8 Dumbbell Deadlifts (light)
25ft Bear Crawl
-straight into-
2 Rounds
10 Hanging Knee Raises
10 Dumbbell Deadlifts (light)
25ft Bear Crawl
-straight into-
16 Jumping Pull Ups

• Target time: 11:00-13:00 minutes

• Time cap: 16:00

Erastus Corning

Affiliate Compete (RX+)

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10…

Burpee Box Jump Overs (24/20)

4x50ft Shuttle Runs after each set

Freedom (RX'd)
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
4x50ft Shuttle Runs after each set

Independence
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
3x50ft Shuttle Runs after each set

Liberty
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Up Down + Box Step up (20)
2x50ft Shuttle Runs after each set

• Target number of Rounds: 8+ Rounds

• Minimum number of Rounds before scaling: 6 Rounds

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

Clean and Jerk

15:00 to Find
1RM Clean and Jerk (build across sets)

Capital of Grit

Affiliate Compete (RX+)

4 sets (1 set every 5:00)

16/12 Calorie Air Bike (or 20/16 Calorie Bike Erg)

30 Wall Balls (20/14)(10/9)

10 Clean and Jerks (135/95) - all singles

Freedom (RX'd)
4 sets (1 set every 5:00)

12/10 Calorie Air Bike (or 16/13 Calorie Bike Erg)
24 Wall Balls (20/14)
8 Clean and Jerks (115/80) (all singles)

Independence
4 sets (1 set every 5:00)

10/8 Calorie Air Bike (or 14/11 Calorie Bike Erg)
20 Wall Balls (20/14)
8 Clean and Jerk (95/65) (all singles)

Liberty
4 sets (1 set every 5:00)

8/6 Calorie Air Bike (or 10/8 Calorie Bike Erg)
15 Wall Ball Thrusters (light)
5 Double Dumbbell Clean and Push Press (light)

• Target time each set: 2:30–3:30

• Time cap each set: 4:00

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Coach Liv!

Open Gym

2-4pm with Coach Mike!