Snatch Pull + Hang Snatch

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Snatch Complex:
Snatch Pull + Hang Snatch (5x2 @ 75-80%)
- Focus: Speed under the bar and secure catch
Post: 3 sets of 10 Band-resisted Face Pulls

Salomon

Affiliate Compete (RX+)

For Time:

100m Run

10 Box Jump Overs (24/20)

Wall Walk

Start @ 1 and add 1 Wall Walk every round up to 8 (1-2-3-4-5-6-7-8)

Freedom (RX'd)
For time:
100m Run
10 Box Jump Overs (20)
Wall Walk
Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)

Independence
For time:
100m Run
8 Box Jump Overs (20)
Wall Walk
Start @ 1 and add 1 Wall Walk every round up to 6 (1-2-3-4-5-6)

Liberty
For time:
100m Run
10 Box Step ups (20)
Inchworms
Start @ 1 and add 1 Wall Walk every round up to 5 (1-2-3-4-5)

• Target time: 13:00-15:00

• Time cap: 18:00

Split Jerk

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Skill Focus (Split Jerk):
- Split Jerk w/ Pause in Dip & Catch (4x2 @ 50-60%)
- Tall Split Jerk Drill (3 sets of 3 reps)
- Focus: Emphasize footwork precision and upright torso

9/11

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
20:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees

This workout was written in tribute to all who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

Independence
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Burpees

Liberty
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Up Downs

• Target number of Calories: 250/200+ Calories

• Minimum number of Calories before scaling: No minimum, just move!

Bar Muscle Up Skill Session

We wanted to give you some time today to practice bar muscle-ups and scaling options before the workout.

Patagonia

Affiliate Compete (RX+)

5 Rounds

5 Ring Muscle Ups

10 Dumbbell Bench Press (70s/50s)

50ft Dumbbell Lunge (70s/50s)

Freedom (RX'd)
5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (50s/35s)
50ft Dumbbell Lunge (50s/35s) (Held any way)

Independence
5 Rounds
4 Bar Muscle Ups
10 Dumbbell Bench Press (35s/25s)
50ft Dumbbell Lunge (35s/25s)

Liberty
5 Rounds
10 Ring Rows
10 Dumbbell Bench Press (light)
50ft Walking Lunge

• Target time: 12:00-14:00

• Time cap: 16:00

Deadlift

Set 1 -

5 Reps

Set 2 -

3 Reps

Set 3 -

1 Reps

Set 4 -

5 Reps

Set 5 -

3 Reps

Set 6 -

1 Reps

Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing

Gymnastics: Pressing (Week 3)

8-minute EMOM

Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees

Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees

Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees

Score the number of reps completed per set for the odd minute movement

“Annie 2.0”

Affiliate Compete (RX+)

100-80-60-40-20

Double Unders

30-25-20-15-10

GHDs

Freedom (RX'd)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups

Independence
80-60-40-20-10
Double Unders
40-30-20-10-5
Abmat Sit Ups

Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups

• Target time: 9:00-11:00

• Time cap: 13:00

Back Squat

Set 1 -

5 Reps

Set 2 -

3 Reps

Set 3 -

1 Reps

Set 4 -

5 Reps

Set 5 -

3 Reps

Set 6 -

1 Reps

Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly

Arc’Teryx

Affiliate Compete (RX+)

Every 2:30 (5 sets)

8 Thrusters (135/95)

300/250m Row

Freedom (RX'd)
Every 2:30 (5 sets)
7 Thrusters (135/95)
250/200m Row

Independence
Every 2:30 (5 sets)
7 Thrusters (115/85)
200/175m Row

Liberty
Every 2:30 (5 sets)
7 Dumbbell Thrusters (light)
175/150m Row

• Target time each set: 1:35-1:55

• Time cap each set: 2:00

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Coach Liv!

Hard Workouts Always Comes in 3’s!

Teams of 3

Workout 1 (8 mins)

Max Calories (machines)

*Partners switch between machines

-2:00 Rest-

Workout 2 (8 mins)

10 KB Push Press (5 each arm)

12 KB Figure 8’s and Hold

20 Reverse Lunges (10 each side)

15 KB Deadlifts

15 KBS’s

• Partner 1: KB

• Partner 2: Plank

• Partner 3: Rest

-2:00 Rest-

Workout 3 (8mins)

Max Sled Pushes

• Partner 1: Sled

• Partner2: Rest

• Partner3: OH Plate Hold

Pause Split Jerk
Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Pause Split Jerk (4x2 @ 65-70%)
- Focus: Positioning and footwork in the split
- Post: 3 sets of 8 Single Arm Dumbbell Row (each)

Overhaul

Affiliate Compete (RX+)

15-12-9-6-3

Power Clean (155/105)

15 GHDs

15/12 Calorie Row

Freedom (RX'd)
15-12-9-6-3
Power Clean (135/95)
15 GHDs (or V-Ups)
15/12 Calorie Row

Independence
15-12-9-6-3
Power Clean (115/85)
10 GHDs (or V-ups)
12/10 Calorie Row

Liberty
15-12-9-6-3
Dumbbell Power Clean (light)
10 Sit Ups
10/8 Calorie Row

• Target time: 12:00-14:00

• Time cap: 17:00

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