Fighting Illini

Affiliate Compete (RX+)

8:00 AMRAP

50/40 Calorie Row

Max Rounds

15 Push Ups

15 Toes to Bar

-rest 4:00-

8:00 AMRAP

50/40 Calorie Row

Max Rounds

10 Burpee Over Bar

10 Overhead Squats (95/65)

Freedom (RX'd)
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats (75/55)

Independence
8:00 AMRAP
40/32 Calorie Row
Max Rounds
10 Push Ups
10 Toes to Bar
-rest 4:00-
8:00 AMRAP
40/32 Calorie Row
Max Rounds
10 Burpee Over Bar
10 Overhead Squats (65/45)

Liberty
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Dumbbell Bench Press
10 Hanging Knee Raises
-rest 4:00-
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Up Downs
10 Dumbbell Front Squats (light)

• Target number of Rounds each set: 4+ Rounds

• Minimum number of Rounds before scaling: 2.5 Rounds

Sandbag Front 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

Gymnastics: Pressing (Week 9)

Test Week! It's time to see our hard work pay off. How do your numbers compare to week one?

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

Sets do not need to be completed unbroken. Perform max reps within the two minutes.

Boilermakers

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 sets
10 Power Cleans (115/80)
16 Back Rack Lunges in Place (115/80)
10 Power Cleans (115/80)
-Rest 1:1 between sets-

Independence
5 sets
10 Power Cleans (95/65)
16 Back Rack Lunges in Place (95/65)
10 Power Cleans (95/65)
-Rest 1:1 between sets-

Liberty
5 sets
10 Dumbbell Power Cleans (light)
16 Single Dumbbell Lunges in Place (light)
10 Dumbbell Power Cleans (light)
-Rest 1:1 between sets-

• Target time each set: 2:00-2:30

• Time cap each set: 3:00

Big Ten

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

Partner (YGIG)
4 sets
25/20 Calorie Air Bike
-Rest 1:00-
15/12 Calorie Air Bike
-rest 45 seconds-
10/8 Calorie Air Bike

Independence

Partner (YGIG)
4 sets
20/16 Calorie Air Bike
-Rest 1:00-
12/10 Calorie Air Bike
-rest 45 seconds-
8/7 Calorie Air Bike

Liberty

Partner (YGIG)
4 sets
15/12 Calorie Air Bike
-Rest 1:00-
10/8 Calorie Air Bike
-rest 45 seconds-
6/5 Calorie Air Bike

• Target time: 40 mins

• Time Cap: 48 mins

Open Gym

8-9am with Coach Matt!

Yoga

9:15-10am with Coach Liv!

Open Gym

2-4pm with Coach Mike!

Dumbbell Doozie

AMRAP 30 - With a Partner

Split reps as desired

10 Single DB Sit-Ups

10 DB Hang Power Cleans

10 DB Push Press

10 DB Thrusters

10 DB Box Step-Ups (20")

1000m Row/Ski

20 Single DB Sit-Ups

20 DB Hang Power Cleans

20 DB Push Press

20 DB Thrusters

20 DB Box Step-Ups (20")

1000m Row/Ski

….

Increase reps by 10 each round, 1000m Row/Ski in between

RX: 35s/25s

Indy: 30s/20s

Liberty: Light

Back Squat

Build to a new 1RM Back Squat

Crisp Mornings

Affiliate Compete (RX+)

No Change in Workout

Freedom (RX'd)
21-18-15-12-9
Calorie Bike
Double Kettlebell Front Rack Lunge Steps (53s/35s)
Women Calories: 16-14-12-9-6

Independence
21-18-15-12-9
Calorie Bike
Double Kettlebell Front Rack Lunge Steps (35s/26s)
Women Calories: 16-14-12-9-6

Liberty
15-12-9-6-3
Calorie Bike
Single Kettlebell Front Rack Lunge Steps (light)
Women Calories: 12-9-7-5-3

• Target time: 12:00-14:00

• Time cap: 18:00

Clean and Jerk

Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice)
Post: 3 sets of 10 Dumbbell Row (heavy single arm)

Harvest Moon

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 1:00 (10:00)
10 Toes to Bar
10 Push Press (95/65)

Independence
Every 1:00 (10:00)
8 Toes to Bar
8 Push Press (95/65)

Liberty
Every 1:00 (10:00)
8 Hanging Knee Raises
8 Dumbbell Push Press (light)

• Target time each set: 30-45 seconds

• Time cap each set: 50 seconds

Pumpkin Spice

Affiliate Compete (RX+)

400m Run

40/32 Calorie Ski

-rest 1:1-

2 Rounds 200m Run

20/16 Calorie Ski

-rest 1:1-

4 Rounds

100m Run

10/8 Calorie Ski

-rest 1:1-

2 Rounds

200m Run

20/16 Calorie Ski

-rest 1:1-

400m Run

40/32 Calorie Ski

Freedom (RX'd)
400m Run
30/24 Calorie Ski
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski
-rest 1:1-
4 Rounds
100m Run
10/8 Calorie Ski
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski
-rest 1:1-
400m Run
30/24 Calorie Ski

Independence

300m Run

25/20 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

200m Run

12/10 Calorie Ski (OR Row)

-rest 1:1-

4 Rounds

100m Run

8/7 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

200m Run

12/10 Calorie Ski (OR Row)

-rest 1:1-

300m Run

25/20 Calorie Ski (OR Row)

Liberty

200m Run

15/12 Calorie Ski (OR Row)

-rest 1:1-

100m Run

10/8 Calorie Ski (OR Row)

-rest 1:1-

4 Rounds

50m Run

6/5 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

100m Run

10/8 Calorie Ski (OR Row)

-rest 1:1-

200m Run

15/12 Calorie Ski (OR Row)

Target Time: 28:00-30:00

Time Cap: 36:00

Deadlift

Build to a new 1RM Deadlift
Post: 3 sets of 8 Dumbbell Z-Press

Golden Hour

Affiliate Compete (RX+)

8:00 AMRAP

4 Deadlift (275/185)

40 Double Unders

-Rest 4:00-

8:00 AMRAP

4 Bench Press (185/125)

4 Box Jump Overs (30/24)

Freedom (RX'd)
8:00 AMRAP
12 Dumbbell Deadlift (50s/35s)
48 Double Unders
-Rest 2:00 between AMRAPs-
8:00 AMRAP
8 Dumbbell Bench Press (50s/35s)
8 Box Jump Overs (24/20)

Independence
8:00 AMRAP
12 Dumbbell Deadlift (35s/25s)
36 Double Unders
-Rest 2:00-
AMRAP 8:00
8 Dumbbell Bench Press (35s/25s)
8 Box Jump Overs (20)

Liberty
8:00 AMRAP
8 Dumbbell Deadlift (light)
36 Single Unders
-Rest 2:00-
AMRAP 8:00
8 Dumbbell Bench Press (light)
8 Box Step ups (20)

• Target number of Rounds each set: 6+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds

Gymnastics: Pulling (Week 8)

Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets

Level 1: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups

* If you did not complete the max test on September 4th, instead do 40-50 seconds of work.

Bonfires and Hayrides

Affiliate Compete (RX+)

3 sets

18/14 Calorie Row

6 Bar Muscle Ups

18/14 Calorie Row

-rest 1:1-

18/14 Calorie Row

6 Burpee Pull-Ups

18/14 Calorie Row

-rest 3 minutes between sets-

Freedom (RX'd)
3 sets
12/10 Calorie Air Bike
6 Bar Muscle Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts -
3 sets
12/10 Calorie Air Bike
6 Burpee Pull Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-

Independence
3 sets
10/8 Calorie Air Bike
8 Chest to Bar Pull Ups
10/8 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts -
3 sets
10/8 Calorie Air Bike
4 Burpee Pull Ups
10/8 Calorie Air Bike
-rest 1:00 between sets-

Liberty
3 sets
8/7 Calorie Air Bike
6 Jumping Pull-Ups
8/7 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts -
3 sets
8/7 Calorie Air Bike
6 Up Down + Jumping Pull Up
8/7 Calorie Air Bike
-rest 1:00 between sets-

• Target time each set: 2:00-2:30

• Time cap each set: 3:00

• Overall time cap: 25:00

Open Gym

8-9am with Coach Matt!

Yoga: Recovery Mobility Flow

9:15-10am with Coach Liv!

Open Gym

2-4pm with Coach Mike!

Master of the Universe

With a Partner (You go/I go)

Split all reps in order listed

*Each run is performed together

Compete (RX+)

70/53

Freedom (RX)

400m Run

56 Kettlebell Swings (53/35)

56 Medball Sit-Ups (20/14)

56 Goblet Squats (53/35)

400m Run

42 Kettlebell Swings (53/35)

42 Medball Sit-Ups (20/14)

42 Goblet Squats (53/35)

400m Run

30 Kettlebell Swings (53/35)

30 Medball Sit-Ups (20/14)

30 Goblet Squats (53/35)

400m Run

18 Kettlebell Swings (53/35)

18 Medball Sit-Ups (20/14)

18 Goblet Squats (53/35)

Independence/Liberty

Scale as needed

Target Time: 24-26 minutes

Time Cap: 30 minutes

Back Squat

4x2 @ 70% (Focus on speed out of the hole)
Post: 3 sets of 10 DB Reverse Fly

Game of Boyles

Affiliate Compete (RX+)

Every 3:00 (5 sets)

4 Ring Muscle Ups

12 Front Squats (115/80)

16 Kettlebell Swings (70/53)

Freedom (RX'd)
Every 3:00 (5 sets)
8 Chest to Bar Pull-ups
12 Front Squats (115/80)
16 Kettlebell Swings (53/35)

Independence
Every 3:00 (5 sets)
6 Chest to Bar Pull-ups
12 Front Squats (95/65)
16 Kettlebell Swings (35/26)

Liberty
Every 3:00 (5 sets)
8 Ring Rows
10 Dumbbell Front Squats (light)
12 Russian Kettlebell Swings (light)

• Target time each set: 1:30-2:00

• Time cap each set: 2:30

Tall Jerk

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Tall Split Jerks (3x3)
Jerk Balance (3x3 @ bar/light weight)
-Focus: speed and foot replacement

Sergeant Peanut Butter

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 3
15:00 AMRAP
50ft Sled Push (3x45/2x45) (Or 10 Dumbbell Box Step Ups (50s/35s; 20in))
15 Dumbbell Bench (50s/35s)
Max Calorie Row until next partner reaches rower

* At "Go", Partner1 completes the sled push and the bench press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the sled push + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 minutes. Score is total calories on the row.
(Once Partner1 gets to the Rower, the Rower remains occupied between teammates for the entirety of workout)

Independence
Teams of 3
15:00 AMRAP
50ft Sled Push (2x45/1x45) (Or 10 Dumbbell Box Step Ups (35s/25s; 20"))
15 Dumbbell Bench (35s/25s)
Max Calorie Row until next partner reaches rower

Liberty
Teams of 3
15:00 AMRAP
50ft Sled Push (1x45/1x25) (Or 10 Dumbbell Box Step Ups (light))
10 Dumbbell Bench (light)
Max Calorie Row until next partner reaches rower

• Target number of Calories: 300/240+ Calories

• Minimum number of Calories before scaling: No minimum

Snatch

Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over Barbell Rows

The Bullpen

Affiliate Compete (RX+)

2 sets

7:00 AMRAP

10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)

8 Power Snatch (95/65)

2 Wall Walks

-rest 3:00-

Freedom (RX'd)
2 sets
7:00 AMRAP
10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)
8 Power Snatch (75/55)
2 Wall Walks
-rest 3:00-

Independence
2 sets
7:00 AMRAP
8/7 Calorie Air Bike (Or 10/8 Calorie Bike Erg)
8 Power Snatch (65/45)
2 Wall Walks
-rest 3:00-

Liberty
2 sets
7:00 AMRAP
6/5 Calorie Air Bike (Or 8/7 Calorie Bike Erg)
8 Dumbbell Snatch (light)
2 Inchworms
-rest 3:00-

• Target number of rounds each set: 4+ Rounds

• Minimum number of rounds before scaling: 3 rounds

Mr.Tortilla

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
6 Sets
400m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

Independence
6 Sets
300m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

Liberty
6 Sets
200m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

• Target time each set: 1:30-2:15

• Time cap each set: 2:30

• Overall time cap: 22:30

Deadlift

4x2 @ 70%
Post: 3 sets of 10 Dumbbell Bench Press (light/moderate)

The nine-nine

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
6 sets
1:00 AMRAP
5 Burpee over Bar
8 OH Lunges in Place (95/65)
Max Burpee over Bar
-rest 1:00 between sets-

Independence
6 sets
1:00 AMRAP
4 Burpee over Bar
8 OH Lunges in Place (75/55)
Max Burpee over Bar
-rest 1:00 between sets-

Liberty
6 sets
1:00 AMRAP
5 Up Downs
8 Dumbbell Lunges in Place (light)
Max Up Downs
-rest 1:00 between sets-

• Target number of reps each set: 8+ burpees

• Minimum number of reps before scaling: 5 burpees

Open Gym

8-9am with Coach Matt!

Yoga: Recovery Mobility Flow

9:15-10am with Coach Liv!

Drill Sergeant Scott

AMRAP 30 - With a Partner

200m Wall Ball Carry (Trade as needed)

40 Wall Balls (Partner Holds Plank)

40 Hand Release Push-Ups (Partner Holds Hollow Hold)

40 Alternating DB Snatches (Partner Holds Parallel Squat)

RX: 20/14 Wall Ball, 50/35 Dumbbell

Indy: 14/10 Wall Ball, 35/20 Dumbbell

Liberty: Choose weights for WB/DB, Band-assisted Push-Ups/Box Push-Ups, lower Wall Ball target, remove “holds”

All work must be completed while partner holds the isometric position. Reps completed while partner is out of position do not count

Snatch Balance

Set 1 -

2 Reps

Set 2 -

2 Reps

Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
Focus: Clean and precise movement under fatigue

Old Speck Mountain

Affiliate Compete (RX+)

28-24-20-16-12

Toes to Bar

7-6-5-4-3

50ft Shuttle Run

Freedom (RX'd)
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run

Independence
18-15-12-9-6
Toes to Bar
6-5-4-3-2
50ft Shuttle Run

Liberty
18-15-12-9-6
Hanging Knee Raises
6-5-4-3-2
50ft Shuttle Run

• Target time: 7:00-9:00

• Time cap: 13:00