Box of Rain…and Pain
AMRAP 30 - With a Partner
YGIG (Split reps as desired)
30/24 Calorie Row
24 Box Jumps (24/20)
40 KBS (53/35)
24 DB Thrusters (35/25)
Clean and Jerk
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Set 5 -
2 Reps
5 sets
1 Clean + 1 Jerk (@75-80%)
-rest 1:00-2:00 between sets-
Hayden Butte
AFFILIATE COMPETE (RX+)
1-2-3-4-5-5-4-3-2-1
Power Cleans (205/145)
30 Double Unders after each set
FREEDOM (RX)
1-2-3-4-5-5-4-3-2-1
Power Cleans (185/125)
Perform 30 Double Unders after each set
(Score is time)
INDEPENDENCE:
1-2-3-4-5-5-4-3-2-1
Power Cleans (155/105)
-30 Double Unders after each set
(Score is time)
LIBERTY:
1-2-3-4-5-5-4-3-2-1
Dumbbell Power Cleans (light)
-30 Single Unders after each set
(Score is time)
Target Time: 7:00–9:00
Time Cap: 16:00
Sparky
AFFILIATE COMPETE (RX+)
30x50ft Shuttle Run
120/90 Calorie Row
30x50ft Shuttle Run
FREEDOM (RX)
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)
INDEPENDENCE:
20x50ft Shuttle Run
80/64 Calorie Row
20x50ft Shuttle Run
(Score is time)
LIBERTY:
15x50ft Shuttle Run
60/48 Calorie Row
15x50ft Shuttle Run
(Score is time)
Target Time: 13:00–15:00
Time Cap: 24:00
Accessory
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Papago Park
AFFILIATE COMPETE (RX+)
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (135/95)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (115/80)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (95/65)
Freedom (RX'd)
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (115/85)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (75/55)
(Score is total time, including rest)
INDEPENDENCE:
2 Rounds
15 Box Jumps (20/16)
9 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (20/16)
12 Overhead Squats (75/55)
-rest 1:1-
2 Rounds
15 Box Jumps (20/16)
15 Overhead Squats (55/45)
(Score is total time, including rest)
LIBERTY:
3 sets
2 Rounds
10 Box Step Ups (20/16)
5 Dumbbell Front Squats (light)
(Score is time)
Target Time: 2:00–2:30 per couplet
Time Cap: 4:00 per couplet
Accessory
3 sets
20 Russian Kettlebell Swings @ RPE 7/10
-rest 30 seconds-
20 Dumbbell Glute Bridges
* 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 1 minute between sets.
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