Gymnastics: Pressing (Week 5)

8 minute EMOM

Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]

Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]

Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

War Eagle

Affiliate Compete (RX+)

5 Rounds

18 GHDs

14 Dumbbell Step Back Lunges (50s/35s)

12 Dumbbell Push Press (50s/35s)

Freedom (RX'd)
5 Rounds
15 GHDs (Or V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)

Independence
5 Rounds
12 GHDs (or V-Ups)
12 Dumbbell Step Back Lunges (35s/25s)
9 Dumbbell Push Press (35s/25s)

Liberty
5 Rounds
15 Sit Ups
12 Single Dumbbell Step Back Lunges (light)
9 Dumbbell Push Press (light)

• Target time: 11:00-13:00

• Time cap: 15:00

Pause Split Jerk

Pause Split Jerk 3x2

Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3x3)
Pause Split Jerk (3x2 @ light/moderate)

Death Valley

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time:
30 Burpee to Bar (6in)
-straight into-
3 Rounds
25/20 Calorie Air Bike
75 Double Unders

Independence
For Time:
25 Burpee to Bar (6in)
-straight into-
3 Rounds
20/15 Calorie Air Bike
60 Double Unders

Liberty
For Time:
20 Up Downs
-straight into-
3 Rounds
15/12 Calorie Air Bike
60 SIngle Unders

• Target time: 12:00-14:00

• Time cap: 17:00

Snatch + Overhead Squat

Snatch Complex:
Snatch + Overhead Squat: 4x3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)

Touchdown Jesus

Affiliate Compete (RX+)

Every 5:00 (3 sets)

7-5-3

Overhead Squats (135/95)

Bar Muscle Ups

Freedom (RX'd)
Every 5:00 (3 sets)
6-4-2
Overhead Squats (135/95)
12-8-4
Chest to Bar

Independence
Every 5:00 (3 sets)
6-4-2
Overhead Squats (115/80)
12-8-4
Pull Ups

Liberty
Every 5:00 (3 sets)
12-8-4
Dumbbell Squats (light)
Ring Rows

• Target time each set: 2:30-3:30

• Time cap each set: 4:00

Open gym

8-9am with Coach Liv!

Yoga: Recovery Mobility Flow

9:15-10am with Coach Liv!

Open gym

2-4pm with Coach Mike!

Body Burn

10 Rounds For Time - With a Partner

Switch after full rounds

10 Burpees

10 Air Squats

10 Push-Ups

10 Sit-Ups

RX+: Deficit Push-Ups (4”/2”)

Target Time: 16-18 mins

Time Cap: 20 mins

5 minute rest

Marathon Finish

For Time - With a Partner

Split reps as desired

3000m Row

3000m Ski

* Can start on either machine, but 1 works and 1 rests

Target Time: 16-18 mins

Time Cap: 30 mins

Snatch Balance

Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
- Focus on clean, precise movement under fatigue

Last Light

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10:00 AMRAP
5 Hang Clean and Jerks (115/80)
10 Back Squats (115/80)
15 Toes to Bar

Independence
10:00 AMRAP
5 Hang Clean and Jerks (95/65)
10 Back Squats (95/65)
10 Toes to Bar

Liberty
10:00 AMRAP
5 Dumbbell Hang Clean and Jerks (light)
10 Dumbbell Squats (light)
10 Hanging Knee Raises

• Target number of Rounds: 6+ rounds

• Minimum number of Rounds before scaling: 4.5 rounds

Deadlift

Set 1 -

3 Reps

Set 2 -

2 Reps

Set 3 -

1 Reps

Set 4 -

3 Reps

Set 5 -

2 Reps

Set 6 -

1 Reps

Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%

Post: 3 sets of 10 Dumbbell Arnold Press

Pack Out

Affiliate Compete (RX+)

4 sets

2:30 AMRAP

15/12 Calorie Air Bike

15/12 Calorie Row

Max Distance 50ft Shuttle Run

-Rest 2:30 between sets-

Freedom (RX'd)
4 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-

Independence
4 sets
2:30 AMRAP
10/8 Calorie Air Bike
10/8 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-

Liberty
4 sets
2:30 AMRAP
8/6 Calorie Air Bike
8/6 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-

• Target number of reps each set: 5+ shuttle runs

• Minimum number of reps before scaling: 4 shuttle runs

Squat Clean + Front Squat + Jerk

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4x3 @ 75-80%)
- Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band

Broadhead

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
21-15-9-9
Thrusters (95/65)
Lateral Burpees over the Bar

Independence
21-15-9-9
Thrusters (75/55)
Lateral Burpees over the Bar

Liberty
15-12-9-6
Dumbbell Thrusters (light)
Up Downs

• Target time: 8:00-10:00

• Time cap: 15:00

Gymnastics: Pulling (Week 4)

8 minute EMOM

Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig

Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig

Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 30 seconds of work for the odd minute.

The Stalk

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)
* Add 50ft after each round

Independence
20:00 AMRAP
16/13 Calorie Row
50ft Farmers Carry (35s/25s)
-Add 50ft after each round

Liberty
20:00 AMRAP
12/10 Calorie Row
50ft Farmers Carry (light)
-Add 50ft after each round

• Target Round: Round 6 (300ft+)

• Minimum Round before scaling: Round 5 (250)

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 3):
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%

Post: 3 sets of 10 Barbell Rows (supinated grip)

Full Draw

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
6 Rounds
8 Dumbbell Box Step Overs (50s/35s)(20)
12 Alternating Dumbbell Snatches (50/35)
48 Double Unders

Independence
6 rounds
8 Dumbbell Box Step Over (35s/25s)(20)
12 Alternating Dumbbell Snatches (35/25)
36 Double Unders

Liberty
6 rounds
8 Single Dumbbell Box Step Ups (light)(20)
8 Alternating Dumbbell Snatches (light)
36 Single Unders

• Target time: 12:00-14:00

• Time cap: 20:00

Weightlifting Seminar with York County Barbell

Sweat and Move

AMRAP 35 - With a Partner

Split reps as needed

40 Alternating DB Snatches (35/25)

40 Box Step-Ups (20")

40 Sit-Ups

20 Burpees

300m Run - Together

***Answer the deadlifting trivia question correctly and CONTROL the playlist***

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