Mill Avenue

AFFILIATE COMPETE (RX+)

15:00 AMRAP

3 Wall Walks

12 Dumbbell Bench Press (50s/35s)

15 GHD's

FREEDOM (RX)
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)

INDEPENDENCE
15:00 AMRAP
2 Wall Walks
12 Dumbbell Bench Press (35s/25s)
12 Abmat Sit Ups
(Score is rounds + reps)

LIBERTY
15:00 AMRAP
3 Inchworms
10 Dumbbell Bench Press (light)
10 Abmat Sit Ups
(Score is rounds + reps)

• Target number of Rounds: 6+ rounds

• Minimum number of Rounds: 4–6 rounds

Gymnastics - Handstand/Grip (Week 7)

8-minute EMOM

Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows

Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)

Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)

Front Squat

Set 1 -

8 Reps

Set 2 -

8 Reps

Set 3 -

8 Reps

Set 4 -

8 Reps

4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-

Sun Devils

AFFILIATE COMPETE (RX+)

2 sets:

30/24 Calorie Air Bike

30 Hang Power Clean (95/65)

30/24 Calorie Air Bike

30 Chest to Bar

-Rest until 10:00, repeat-

FREEDOM (RX)
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans (95/65)
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)

INDEPENDENCE
2 sets:
20/16 Calorie Air Bike
25 Hang Power Cleans (75/55)
20/16 Calorie Air Bike
25 Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)

LIBERTY
2 sets:
15/12 Calorie Air Bike
15 Dumbbell Hang Power Cleans (light)
15/12 Calorie Air Bike
15 Jumping Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)

• Target Time: 5:30–7:00 per set

• Time Cap: 9:30 per set

Open Gym

8-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

Spicy

Compete (RX+) / Freedom (RX)

Part 1 - Buy-In (Shared, split as desired)

400 Double Unders

• 1 Partner jumps while the other rests

Part 2 - 12 Rounds (6 per Partner)

1 Partner completes a full round while the other rests

1 Round;

• 8 Single DB Devil's Press(50/35)

• 10 DB Goblet Squats (50/35)

• 12 V-Ups

Part 3 - Synchro Finisher

3 Rounds:

• 12 Synchro Burpees

• 20 Synchro Air Squats

• 16 Alternating DB Snatches (50/35)

Independence

Part 1 - Buy-In (Shared, split as desired)

400 mixed Single Unders and Double Unders

• 1 Partner jumps while the other rests. Mix single and double unders as desired

Part 2 - 12 Rounds (6 per partner)

1 Partner completes a full round while the others rests

1 Round;

• 8 Single DB Devil's Press (35/25)

• 10 DB Goblet Squats(35/25)

• 12 V-Ups

Part 3 - Synchro Finisher

3 Rounds:

• 12 Synchro Burpees

• 20 Synchro Air Squats

• 16 Alternating DB Snatches (35/25)

Liberty

Part 1 - Buy-In (Shared, split as desired)

400 Single Unders

• 1 Partner jumps while the other rests

Part 2 - 12 Rounds (6 per partner)

1 Partner completes a full round while the other rests

1 Round;

• 8 Burpees or Up Downs

• 10 DB Goblet Squats (choose weight)

• 12 Sit-Ups

Part 3 - Synchro Finisher

3 Rounds:

• 12 Synchro Up Downs

• 20 Synchro Air Squats

• 16 Alternating DB Snatches (choose weight)

Gymnastics - Handstand/Grip (Week 6)

7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…

Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)

Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)

Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)

Yukon Cornelius

Affiliate Compete (RX+)

3 Rounds

7 Deadlifts (315/225)

15 Strict Handstand Push Ups

21 Toes to Bar

Freedom (RX'd)
3 Rounds
7 Deadlifts (275/185)
14 Handstand Push Ups
21 Toes to Bar

Independence
3 Rounds
7 Deadlifts (225/155)
11 Handstand Push Ups
15 Toes to Bar

Liberty
3 Rounds
10 Dumbbell Deadlifts (light)
10 Dumbbell Push Press (light)
10 Hanging Knee Raises

• Target time: 6:00-8:00

• Time cap: 12:00

Bumble

Affiliate Compete (RX+)

Every 2:00 (6 sets)

20 Air Squats

60 Double Unders

20 Air Squats

Freedom (RX'd)
Every 2:00 (6 sets)
15 Air Squats
50 Double Unders
15 Air Squats

Independence
Every 2:00 (6 sets)
12 Air Squats
36 Double Unders
12 Air Squats

Liberty
Every 2:00 (6 sets)
8 Air Squats
30 Single Unders
8 Air Squats

• Target time each set: 1:10-1:25

• Time cap each set: 1:30

Accessory

“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-

Score the bench press.

Snatch

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-

The Winter Warlock

Affiliate Compete (RX+)

3:00 AMRAP

15/12 Calorie Air Bike

12 Dumbbell Snatch (70/50)

Max Burpee over Dumbbell

-rest 1:00 between sets-

-Continue until 75 Burpee over Dumbbell are complete

Freedom (RX'd)
3:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches (50/35)
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete

Time cap: 31 minutes (8 rounds). If capped, add one second to your time for each rep remaining.

Independence
3:00 AMRAP
12/10 Calorie Air Bike
12 Dumbbell Snatch (35/25)
Max Burpee over Dumbbell
-rest 1:00 between sets-
-Continue until 60 Burpee over Dumbbell are complete

Liberty
3:00 AMRAP
10/8 Calorie Air Bike
8 Dumbbell Snatch (light)
Max Up Downs
-rest 1:00 between sets-
-Continue until 50 Up Downs are complete

• Target number of reps each set: 11+ Burpees

• Minimum number of reps before scaling: 8 Burpees

Hermey the Elf

Affiliate Compete (RX+)

25 Box Step Ups (24/20)

50 GHDs

25 Box Jumps (30/24)

50 V-Ups

25 Box Jump Overs (30/24)

50 Sit Ups

25 Box Step Ups (24/20)

Freedom (RX'd)
25 Box Step Ups (24/20)
50 GHDs (Or Stick Sit Ups)
25 Box Jumps (24/20)
50 V-Ups
25 Box Jump Overs (24/20)
50 Sit Ups
25 Box Step Ups (24/20)

Independence
25 Box Step Ups (20/16)
40 GHDs (Or Stick Sit Ups)
25 Box Jumps (20/16)
40 V-Ups
25 Box Jump Overs (20/16)
40 Sit Ups
25 Box Step Ups (20/16)

Liberty
15 Box Step Ups (20/16)
30 Sit Ups
15 Box Jumps (low)
30 Alternating V-Ups
15 Box Jumps (low)
30 Sit Ups
25 Box Step Ups (20/16)

• Target time: 13:00-15:00

• Time cap: 20:00

Shoulder Press

Set 1 -

6 Reps

Set 2 -

6 Reps

Set 3 -

6 Reps

Set 4 -

6 Reps

Set 5 -

6 Reps

5 sets
6 Shoulder Press
-build across sets by feel-

Jack Frost

Affiliate Compete (RX+)

4 Sets

15/12 Calorie Row

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

-rest 2:00 between sets-

Freedom (RX'd)
4 Sets
15/12 Calorie Row
15 Thrusters (75/55)
15 Chest to Bar Pull Ups
-rest 2:00 between sets-

Independence
4 Sets
12/10 Calorie Row
12 Thrusters (75/55)
12 Chest to Bar Pull Ups
-rest 2:00 between sets-

Liberty
4 Sets
10/8 Calorie Row
10 Dumbbell Thrusters (light)
10 Jumping Pull Ups
-rest 2:00 between sets-

• Target time each set: sub 2:00

• Time cap each set: 2:30

• Overall Time Cap: 16:00

Open Gym

8-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

The King of Kettlebell Workouts

AMRAP 15

16 Kettlebell Snatches (8 each arm)

12 Kettlebell Swings

10 Goblet Squats

-Rest 3:00-

AMRAP 15

10-20-30-40…

Kettlebell Thruster

Kettlebell Figure 8's

Kettlebell Deadlift

Back Rack Step Back Lunges

Set 1 -

12 Reps

Set 2 -

12 Reps

Set 3 -

12 Reps

3 sets
12 Back Rack Lunges (per leg)
-build across sets based on feel-

Mac & Cheese

Affiliate Compete (RX+)

30 Burpee over Bar

90 Thrusters (45/35)

30 Burpee over Bar

Freedom (RX'd)
25 Burpee over Bar
75 Thrusters (45/35)
25 Burpee over Bar

Independence
20 Burpee over Bar
60 Thrusters (45/35)
20 Burpee over Bar

Liberty
15 Up Downs
50 Single Dumbbell Thrusters (light)
15 Up Downs

• Target time: 8:00-10:00

• Time cap: 12:00

Fight Gone Bad

5 Rounds

1:00 Minute Max Reps Each Movement:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20")
Push Press (75/55)
Row Calories
-Rest 1 minute between rounds-

Clean & Jerk

Set 1 -

1 Reps

Set 2 -

1 Reps

Set 3 -

1 Reps

Set 4 -

1 Reps

Set 5 -

1 Reps

Set 6 -

1 Reps

Set 7 -

1 Reps

Clean & Jerk
Every 2:00 x 7 sets: 1 Clean + 1 Jerk (@80–85%)

Candied Yams

Affiliate Compete (RX+)

10 Rounds

10 Deadlifts (135/95)

40 Double Unders

Freedom (RX'd)
10 Rounds
10 Deadlifts (135/95)
30 Double Unders

Independence
10 Rounds
10 Deadlifts (115/85)
25 Double Unders

Liberty
10 Rounds
8 Dumbbell Deadlifts (light)
24 Single Unders

• Target time: 7:00-9:00

• Time cap: 11:00

Handstand/Grip (Week 5)

9-minute EMOM: 40 seconds of work followed by 20 seconds of rest

Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes

Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes

Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes

Roast Turkey

Affiliate Compete (RX+)

7 sets:

15/12 Calorie Air Bike

12 Toes to Bar

6 Wall Facing Strict Handstand Push Ups

-rest 1:00 between sets-

Freedom (RX'd)
7 Sets:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-

Independence
7 Sets:
12/10 Calorie Air Bike
9 Toes to Bar
6 Handstand Push Ups
-rest 1:00 between sets-

Liberty
7 Sets:
10/8 Calorie Air Bike
8 Hanging Knee Raises
6 Dumbbell Push Press (light)
-rest 1:00 between sets-

• Target time each set: sub 2:00

• Time cap each set: 2:30

Kelly

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Independence
5 Rounds
400m Run
30 Box Jumps (20/16)
30 Wall Balls (14/10)

Liberty
5 Rounds
200m Run
20 Box Step Ups (20/16)
20 Wall Ball Thrusters (light)

• Target time: 25:00-28:00

• Time cap: 35:00

Open Gym

8-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

Movement Mashup

Affiliate Compete (RX+)

For Time: With a Partner

150 Wall Balls (20/14)

50 Devils Press (50s/35s)

100 KBS (70/53)

40 Burpees

75 Power Snatches (95/65)

30 Push Press (95/65)

50 Air Squats

20 Push Ups

25 Single Arm DB Thruster (50/35)

100 Calorie Row

Freedom (RX)

For Time: With a Partner

150 Wall Balls (20/14)

50 Devils Press (35s/25s)

100 KBS (53/35)

40 Burpees

75 Power Snatches (75/55)

30 Push Press (75/55)

50 Air Squats

20 Push Ups

25 Single Arm DB Thruster (35/25)

100 Calorie Row

Independence

For Time: With a Partner

150 Wall Balls (14/10)

50 Devils Press (20s/15s)

100 KBS (35/26)

40 Burpees

75 Power Snatches (55/35)

30 Push Press (55/35)

50 Air Squats

20 Push Ups

25 Single Arm DB Thruster (20/15)

100 Calorie Row

Liberty

For Time: With a Partner

150 Wall Balls (light)

50 Devils Press (light)

100 KBS (light)

40 Up Downs

75 Power Snatches (light)

30 Push Press (light)

50 Air Squats

20 Bar or Knee Push Ups

25 Single Arm DB Thruster (light)

100 Calorie Row

Target Time: 30-32 mins

Time Cap: 40 mins

West Ham United

Affiliate Compete (RX+)

7:00 AMRAP

3 Squat Cleans (185/125)

5 Burpee Chest to Bar Pull Up

-3:00 rest-

7:00 AMRAP

3 Squat Cleans (185/125)

5 Burpee Chest to Bar Pull Up

Freedom (RX'd)
7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups

-3:00 rest-

7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups

Independence
7:00 AMRAP
3 Squat Cleans (135/95)
4 Burpee Pull Ups

-3:00 rest-

7:00 AMRAP
3 Squat Cleans (135/95)
4 Burpee Pull Ups

Liberty
7:00 AMRAP
3 Dumbbell Power Cleans (light)
3 Dumbbell Front Squats (light)
5 Up Downs + Jumping Pull Ups

-3:00 rest-

7:00 AMRAP
3 Dumbbell Power Cleans (light)
3 Dumbbell Front Squats (light)
5 Up Downs + Jumping Pull Ups

• Target number of Rounds: 12+ Rounds

• Minimum number of Rounds before scaling: 10 Rounds

Handstand/Grip (Week 4)

8-minute EMOM:

Level 1:
Odd minute: 10 Hanging Strict Knee Raises
Even minute: 30-second Pike Box Handstand Hold or Plank Hold Practice

Level 2:
Odd minute: 12 Alternating Single Leg Toes to Bar
Even minute: 30-second Handstand Hold Practice

Level 3:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice

Sheffield United

Affiliate Compete (RX+)

4 Rounds

25/20 Calorie Air Bike

25 Single Arm Dumbbell Push Press (50/35)

25 Stick Sit Ups

Freedom (RX'd)
4 Rounds
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press (50/35)
20 Stick Sit Ups

Independence
4 Rounds
16/14 Calorie Air Bike
20 Single Arm Dumbbell Push Press (35/25)
16 Stick Sit Ups

Liberty
4 Rounds
12/10 Calorie Air Bike
12 Single Arm Dumbbell Push Press (light)
15 Sit Ups

• Target time: 12:00-14:00

• Time cap: 16:00

Accessory

3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
* 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.