Gymnastics: Pulling (Week 2)

Pulling Test Day:

• Level 1: Complete max effort Ring Rows in 2 minutes

• Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes

• Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes

*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level. Make sure you save these numbers so you can use them throughout the cycle.

Burnout

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)

Independence
600m Run
30 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)

Liberty
400m Run
20 Up Downs
200m Run
10 Up Downs

• Target time: 10:00-12:00

• Time cap: 16:00

Back Squat

Set 1 -

3 Reps

Set 2 -

2 Reps

Set 3 -

1 Reps

Set 4 -

3 Reps

Set 5 -

2 Reps

Set 6 -

1 Reps

Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%

Post: 3 sets of 8 Ring Rows (strict tempo)

Steel Pressure

Affiliate Compete (RX+)

21-15-9

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (70/53)

-Rest 2:00-

9-15-21

Kettlebell swings (70/53)

Box Jumps (24/20)

Wall Balls (20/14)

Freedom (RX'd)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)

Independence
21-15-9
Wall Balls (14/10)
Box Jumps (20/16)
Kettlebell Swings (35/26)
-Rest 2:00-
9-15-21
Kettlebell Swings (35/26)
Box Jumps (20/16)
Wall Balls (14/10)

Liberty
15-12-9
Wall Balls (light)
Box Step ups (20)
Russian Kettlebell Swings (light)
-Rest 2:00-
9-12-15
Kettlebell Swings (light)
Box Step Ups (20)
Wall Balls (light)

• Target time each set: 4:00-6:00

• Time cap each set: 8:00

Snatch Balance

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Skill Focus (Snatch Balance / Sots Press)
- Snatch Balance (3x3 @ light weight, 50-60%)
- Sotts Press from bottom of squat (3x5 with empty bar or light)
- Focus: Speed under the bar and upright stability

Sots Press

Set 1 -

5 Reps

Set 2 -

5 Reps

Set 3 -

5 Reps

3 sets
5 Sots Press

Backdraft

Affiliate Compete (RX+)

Every 3:00 (6 sets)

50 Double Unders

5x50ft Shuttle Run

50ft Handstand Walk (or 4 Wall Walks)

Freedom (RX'd)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)

* Each shuttle run rep is 25 feet down + 25 feet back.

Independence
Every 3:00 (6 sets)
35 Double Unders
4x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)

Liberty
Every 3:00 (6 sets)
50 Single Unders
3x50ft Shuttle Run
25ft Bear Crawl

• Target time each set: 1:30-1:50

• Time cap each set: 2:00

LUMBERJACK 20

For time:
20 deadlifts
Run 400 meters
20 kettlebell swings
Run 400 meters
20 overhead squats
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps
Run 400 meters
20 dumbbell squat cleans
Run 400 meters

F: 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead squats, 20-inch box, 30-lb dumbbells

M: 275-lb deadlifts, 70-lb kettlebell, 115-lb overhead squats, 24-inch box, 45-lb dumbbells

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.

Saturday with Coach Sarah!

WOD 1

With a Partner

9 Minute AMRAP

Max Calorie Ski (Damper increases by 1 each switch)

Switch - 10 Medball Cleans + 5 Burpees

WOD 2

With a Partner

9 Minute AMRAP

Max Tire Flips/Sled Push (Alternating)

Switch - Tree Line Recovery Run

WOD 3

With a Partner

9 minute AMRAP

Max Sit-ups/V-ups (Alternating)

Switch - 20 Hip Halo Side Steps

WOD 4

With a Partner

9 Minute AMRAP

Alternate Full Rounds

10 KB Deadlifts

10 Goblet Squats

10 KB Swings

Deadlift

Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%

Dumbbell Z Press

After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press

Atlas

Affiliate Compete (RX+)

9-15-21

Thrusters (115/85)

3-4-5 (or 9-12-15 Strict Pull Ups)

Rope Climbs

-into-

100ft Overhead Walking Lunge (115/85)

Freedom (RX'd)
9-15-21
Thrusters (95/65)
3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups)
-into-
32 Front Rack Lunges in Place (95/65)

Independence
9-15-21
Thrusters (75/55)
2 Rope Climbs (15ft) after each set (or 6 Strict Pull Ups)
-into-
32 Front Rack Lunges in Place (75/55)

Liberty
9-15-21
Dumbbell Thrusters (light)
3 Zombie Rope Climbs after each set
-into-
32 Front Rack Single Dumbbell or KB Lunges in Place (light)

• Target time: 7:00-9:00

• Time cap: 12:00

Snatch

Snatch: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM

Bent Over Barbell Rows

Set 1 -

8 Reps

Set 2 -

8 Reps

Set 3 -

8 Reps

After the snatch is complete, perform:
3 sets of 8 Bent Over Barbell Rows

Running Isabel

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 Rounds
Short Half Lap Run
6 Power Snatches (135/95)

Independence
5 Rounds
Short Half Lap Run
6 Power Snatches (115/85)

Liberty
5 Rounds
Short Half Lap Run
12 Alternating Dumbbell Snatches (light)

• Target time: 7:00-8:00

• Time cap: 10:00

Gymnastics: Pressing (Week 1)

Pressing Test Day:

• Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.

• Level 2: Complete max effort kipping handstand push-ups within 2 minutes.

• Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.

Make sure you save these numbers so you can use them throughout the cycle.

Going Dark

Affiliate Compete (RX+)

50/40 Calorie Air Bike

200ft Farmer Carry (100s/70s)

50 Handstand Push Ups

200ft Farmer Carry (100s/70s)

50/40 Calorie Air Bike

Freedom (RX'd)
50/40 Calorie Air Bike
200ft Farmer Carry (70s/50s)
50 Hand Release Push Ups
200ft Farmers Carry (70s/50s)
50/40 Calorie Air Bike

Independence
40/32 Calorie Air Bike
200ft Farmer Carry (50s/35s)
40 Hand Release Push Ups
200ft Farmers Carry (50s/35s)
40/32 Calorie Air Bike

Liberty
30/24 Calorie Air Bike
100ft Farmer Carry (light)
20 Dumbbell Bench (light)
100ft Farmers Carry (light)
30/24 Calorie Air Bike

• Target time: 14:00-16:00

• Time cap: 18:00

Jerk Dip + Pause Jerk

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Warm Up: Split Jerk Footwork Drill (3x5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3x2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition

All Crossed Up

Affiliate Compete (RX+)

20 Wall Walks

10 Dumbbell Shoulder to Overhead (100/70)

30 Crossover Single Unders

30 Toes to Bar

30 Crossover Single Unders

10 Dumbbell Shoulder to Overhead (100/70)

30 Crossover Single Unders

30 Toes to Bar

30 Crossover Single Unders

10 Dumbbell Shoulder to Overhead (100/70)

Freedom (RX'd)
15 Wall Walks
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)

Independence
10 Wall Walks
10 Dumbbell Shoulder to Overhead (50/35)
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder to Overhead (50/35)
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder to Overhead (50/35)

Liberty
10 Inchworms
10 Dumbbell Shoulder to Overhead (light)
30 Single Unders
30 Hanging Knee Raises
30 Single Unders
10 Dumbbell Shoulder to Overhead (light)
30 Single Unders
30 Hanging Knee Raises
30 Single Unders
10 Dumbbell Shoulder to Overhead (light)

• Target time: 9:00-11:00

• Time cap: 15:00

Back Squat

Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

Strict Weighted Pull-Up

After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-

Throttle Up/Hammer Down

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Air Bike (or Bike Erg)
14 Bar Muscle Ups (or 28 Chest to Bar Pull-Ups)
24 Burpee Box Jump Overs (24/20)

Independence
30/24 Calorie Ski (or Row)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)
@10:00
30/24 Calorie Air Bike (or Bike Erg)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)

Liberty
25/20 Calorie Ski
20 Jumping Pull Ups
15 Up Downs + Box Step Ups (20/16)
@10:00
25/20 Calorie Air Bike (or Bike Erg)
20 Ring Rows
15 Up Downs + Box Step Ups (20/16)

• 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

Saturday Sweatfest

Teams of 2

35 minute Cap

200m Run

60 Partner Wall Balls

60 Push Ups

200m Run

60 Partner Wall Balls

50 Push ups

200m Run

60 Partner Wall Balls

40 Push Ups

200m Run

60 Partner Wall Balls

30 Push Ups

200m Run

60 Partner Wall Balls

20 Push Ups

All Runs are together

Partner Wall Balls - 1 Ball per team, partners throw the ball to each other, off the wall

Scale Accordingly

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