Split Jerk

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Split Jerk (5x2 @ 65-70%)
Focus: Foot position, posture, bar speed

Mount Mitchell

Affiliate Compete (RX+)

10 Rounds

30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-

Freedom (RX'd)
No Change to Workout

Independence
No Change to Workout

Liberty
10 Rounds
30 seconds Up Downs
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-

• Target number of reps:
  Burpees: 65+ Burpees
  Meters: 1000/800+ Meters

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

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 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
Post: 3 sets of 10 Chin-Ups (weighted or tempo)

Roan High Knob

Affiliate Compete (RX+)

2 sets

6:00 AMRAP

8 Kipping Chest to Bar Pull Ups

16 Wall Balls (20/14)

32 Double Unders

-rest 2:00 between sets-

Freedom (RX'd)
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-

Independence
2 Sets
6:00 AMRAP
5 Kipping Chest to Bar Pull-ups
10 Wall Balls (20/14)
20 Double Unders
-rest 2:00 between sets-

Liberty
2 Sets
6:00 AMRAP
5 Jumping Pull Ups
10 Dumbbell Thrusters (light)
20 SIngle Unders
-rest 2:00 between sets-

• Target number of Rounds each set: 4+ Rounds

• Minimum number of Rounds before scaling: 3 Rounds

Deficit 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 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
Post: 3 sets of 10 Dumbbell Seesaw Press

Brasstown Bald

Affiliate Compete (RX+)

5 Rounds

20/15 Calorie Air Bike

12 Dumbbell Deadlifts (70s/50s)

100ft Dumbbell Farmer Carry (70s/50s)

Freedom (RX'd)
5 Rounds
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)

Independence
5 Rounds
12/10 Calorie Air Bike
12 Dumbbell Deadlifts (35s/25s)
100ft Dumbbell Farmer Carry (35s/25s)

Liberty
5 Rounds
10/8 Calorie Air Bike
10 Dumbbell Deadlifts (light)
50ft Dumbbell Farmer Carry (light)

• Target time: 12:00-14:00

• Time cap: 16:00

Gymnastics: Pulling (Week 6)

8 minute EMOM

Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs

Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs

Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs

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.

Mount Rogers

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 Bar Facing Burpees
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)

Independence
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 Bar Facing Burpees
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)

Liberty
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Up Downs
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)

• Target time: 14:00-16:00

• Time cap: 18:00

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Coach Liv!

Open Gym

2-4pm with Coach Mike!

Workout 1

5 Stations, 3 Rounds

Partner A works, then Partner B works for 1 minute

Station 1: Wall Balls (20/14)(10'/9')

Station 2: Abmat Sit-Ups

Station 3: Kettlebell Swings (53/35)

Station 4: Plank Up-Downs

Station 5: Box Jumps (24/20)

Workout 2

100 Calories on ANY machine

*Partners will accumulate 100 calories on any machine they choose. With your partner, you must choose the same machine and use that machine.

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 4):
Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)
Post: 3 Sets of 12 Dumbbell Floor Press

12th Man

Affiliate Compete (RX+)

2:00 AMRAP

12 Box Jump Overs (30/24)

8 Deadlifts (275/185)

Max Strict Handstand Push Ups

-rest 1:00 between-

Repeat until 75 Strict Handstand Push Ups are accumulated

Freedom (RX'd)
2:00 AMRAP
12 Box Jump Overs (30/24)
8 Deadlifts (225/155)
Max Handstand Push Ups
-rest 1:00 between-
* Repeat until 50 Handstand Push Ups are accumulated
Time cap: 16 minutes (5.5 rounds)

Independence
2:00 AMRAP
12 Box Jump Overs (24/20)
8 Deadlifts (185/125)
Max Box Push Ups
-rest 1:00 between-
Repeat until 50 Box Push Ups are accumulated

Liberty
2:00 AMRAP
12 Box Step Ups (24/20)
8 Dumbbell Deadlifts (light)
Max Push Ups
-rest 1:00 between-
Repeat until 50 Push Ups are accumulated

• Target time: 11:00-13:00

• Time cap: 16:00

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 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)

Sooner Schooner

Affiliate Compete (RX+)

15:00 AMRAP

10-15-20..

Calorie Row

Hang Power Cleans (115/80)

(Women Calories: 8-12-16..)

Freedom (RX'd)
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (95/65)
(Women Calories: 8-12-16. . .)

Independence
15:00 AMRAP
8-12-16. . .
Calorie Row
Hang Power Cleans (75/55)
(Women Calories: 6-9-12. . .)

Liberty
15:00 AMRAP
4-8-12. . .
Calorie Row
Dumbbell Hang Power Cleans (light)

• Target number Round: 5.5 (through the Row on the round of 30)

• Minimum number Round before scaling: 4 (through the round of 25)

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***