Triple Threat

Teams of 3

AMRAP 25

60 Goblet Squats (35/25)

60 Alternating Dumbbell Snatches (35/25)

6x50ft Sled Pushes (2x45)

1 teammate works, 1 teammate Overhead Plate Hold, 1 teammate rests

Chevy Bel Air

COMPETE (RX+)

9-7-5

Front Squats (185/125)

Ring Muscle Up

-@10:00-

5-7-9

Front Squats (185/125)

Ring Muscle Up

FREEDOM (RX):
9-7-5
Front Squats (155/105)
Ring Muscle Up
-@10:00-
5-7-9
Front Squats (155/105)
Ring Muscle Up
(Scored by Time each set)

INDEPENDENCE (Intermediate):
9-7-5
Front Squats (135/95)
7-5-3
Bar Muscle Up (or 18-14-10 Chest to Bar)
-@10:00-
5-7-9
Front Squats (135/95)
3-5-7
Bar Muscle Up (or 10-14-18 Chest to Bar)

LIBERTY (Beginner):
9-7-5
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
-@10:00-
5-7-9
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up

Target Time per set: 4:00-5:00

Time Cap per set: 7:00

Bench Press

Every 2:00 × 5 Sets
5 Bench Press @ 70% or RPE 7

Power Snatch

Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6

Porsche 911

COMPETE (RX+)

90/70 Calorie Row

60 Burpee Over Bar

30 Power Snatch (135/95)

FREEDOM (RX):
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch (135/95)
(Scored by Time)

INDEPENDENCE (Intermediate):
60/48 Calorie Row
40 Burpee Over Bar
20 Power Snatch (115/80)

LIBERTY (Beginner):
40/32 Calorie Row
30 Up Downs
20 Dumbbell Snatch (light)

Target Time: 12:00-14:00

Time Cap: 18:00

Gymnastics (Rope Climb)

Warm Up (all levels):
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach

LEVEL 1:
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute

LEVEL 2:
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute

LEVEL 3
5 Sets:
30 Second Max Rope Climbs
90 Second Rest

Aston Martin DB5

COMPETE (RX+)

7 Rounds

21 Shoulder Press (75/55)

21 GHDs

FREEDOM (RX):
7 Rounds
21 Shoulder Press (75/55)
21 Sit Ups
(Scored by Time)

INDEPENDENCE (Intermediate):
7 Rounds
21 Shoulder Press (65/45)
21 Sit Ups

LIBERTY (Beginner):
7 Rounds
10 Dumbbell Shoulder Press (light)
15 Sit Ups

Target Time: 15:00-17:00

Time Cap: 20:00

Clean Pull + Hang Clean + Front Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7

VW Beetle

COMPETE (RX+)

4 sets

3:00 AMRAP

20 Box Step Overs (24/20)

10 Deadlifts (185/125)

-rest 1:00 between sets-

*start where you left off each time

FREEDOM (RX):
4 sets
3:00 AMRAP
20 Box Step Overs (20)
10 Deadlifts (155/105)
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
4 sets
3:00 AMRAP
16 Box Step Overs (20)
10 Deadlifts (135/95)
-rest 1:00 between sets-
* Start where you left off each time

LIBERTY (Beginner):
4 sets
3:00 AMRAP
12 Box Step Ups (20/16)
8 Dumbbell Deadlifts (light)
-rest 1:00 between sets-
* Start where you left off each time

Target: 8-12+ Rounds

Minimum: 6-8 Rounds

Half Murph

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run
(Scored by Time)

INDEPENDENCE (Intermediate):
800m Run
-into-
10 rounds
4 Strict Pull Ups (OR 6 Pull Ups)
8 Push Ups
12 Air Squats
-into-
800m Run

LIBERTY (Beginner):
400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run

Target Time: 20:00-26:00

Time Cap: 30:00

Cooldown/Optional Accessory

Complete one or both based on time and recovery needs:

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.

Optional Accessory
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 between sets-

Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch
Hanging Leg Lifts
Side Plank

Kettlebell and Core

8-9:00am with Coach Matt!

Open Gym

9-10:00am with Coach Matt!

Primrose (2:00-3:00pm with Coach Mike!)

COMPETE (RX+)

20:00 AMRAP

400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)

10 Ring Muscle Ups

FREEDOM (RX)
20:00 AMRAP
400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)
10 Ring Muscle Ups (or 10 Burpee Pull Ups)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate)
20:00 AMRAP
400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)
7 Bar Muscle Ups (or 7 Burpee Pull Ups)

LIBERTY (Beginner)
20:00 AMRAP
300m Run (or 750m Bike Erg or 22/18 cal Air Bike)
10 Up Down + Ring Row

Target: 4-6+ Rounds

Minimum: 3-4 Rounds

The Interpretive Workout

AMRAP 25

With a Partner

10 Erie Briefcases

10 Napalm Swings

10 Reaper Scythe's

10 Sinister Strife Crunches

10 Bulletproof Honey Badgers

Hyacinth

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX)
15:00 AMRAP
500/450m Row
25 Push Ups
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate)
15:00 AMRAP
450/400m Row
20 Push Ups

LIBERTY (Beginner)
15:00 AMRAP
300/250m Row
15 Plate Floor Press

Target: 4-5+ rounds

Minimum: 3-4 rounds

Handstand Walk

Level 1:
12 min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl)
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15- 30 Second Arch Body Hold

Level 2:
12 min EMOM:
Min 1: 1-2 Reps of Kick Up Hand Stand Walk 12-24in away from the wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 4: 15-30 Sec Arch Body Hold

Level 3:
12 min EMOM:
Min 1: 25ft Handstand Walk (30 second cap)
Min 2: 15-30 Sec GHD Hollow Hold
Min 3: 25ft Handstand Walk
Min 4: 15-30 Sec GHD Sorenson Hold

Power Clean + Push Jerk

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Set 6 -

3 Reps

Set 7 -

3 Reps

Set 8 -

3 Reps

Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6

Freesia

AFFILIATE COMPETE (RX+)

3 sets

4:00 AMRAP

75 Double Unders

15 Front Squats (155/105)

75 Double Unders

Max Power Cleans (155/105) in remaining time

-rest 2:00 between sets-

FREEDOM (RX)
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats (135/95)
75 Double Unders
Max Power Cleans (135/95) in the remaining time.
-rest 2:00 between sets-
(Scored by Total Reps each set)

INDEPENDENCE (Intermediate)
3 sets
4:00 AMRAP
60 Double Unders
15 Front Squats (115/80)
60 Double Unders
Max Power Cleans (115/80) in the remaining time.
-rest 2:00 between sets-

LIBERTY (Beginner)
3 sets
4:00 AMRAP
50 Single Unders
10 Dumbbell Front Squats (light)
50 Single Unders
Max Dumbbell Power Cleans (light) in the remaining time.
-rest 2:00 between sets-

Target: 12-16 reps per set

Minimum: 8-12 reps per set

Peony

AFFILIATE COMPETE (RX+)

20:00 AMRAP

200m Run

50ft Handstand Walk

400m Run

100ft Handstand Walk

600m Run

150ft Handstand Walk

800m Run

Max Distance Handstand Walk

FREEDOM (RX)
20:00 AMRAP
200m Run
5 Wall Walks
400m Run
10 Wall Walks
600m Run
15 Wall Walks
800m Run
Max Wall Walks in remaining time
(Scored by Reps in max set of Wall Walks)

INDEPENDENCE (Intermediate)
20:00 AMRAP
200m Run
4 Wall Walks
400m Run
8 Wall Walks
600m Run
12 Wall Walks
800m Run
Max Wall Walks in remaining time

LIBERTY (Beginner)
20:00 AMRAP
100m Run
5 Inchworms
200m Run
10 Inchworms
300m Run
15 Inchworms
400m Run
Max Inchworms in remaining time

Target: 20+ reps

Accessory

Accumulate 3:00 minutes:
Plank Hold (elbows)

Rest as needed. Score is total clock time at finish.
There is a 10:00 time cap.

Scaling options:
- Knee Plank Hold (elbows)
- Top of the Push Up Hold
- You can also scale down to accumulating 2 minutes instead of 3.

Snatch Pull + Hang Snatch + Overhead Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Set 6 -

3 Reps

Set 7 -

3 Reps

Every 2:00 x 7 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
* The complex should be completed unbroken

Cherry Blossom

AFFILIATE COMPETE (RX+)

9:00 AMRAP

3, 6, 9, 12…

Power Snatch (115/80)

Burpee Over Bar

FREEDOM (RX)
9:00 AMRAP
3, 6, 9, 12...
Power Snatch (95/65)
Burpee Over Bar
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate)
9:00 AMRAP
3, 6, 9, 12...
Power Snatch (75/55)
Burpee Over Bar

LIBERTY (Beginner)
9:00 AMRAP
3, 6, 9, 12...
Dumbbell Snatch (light)
Up Downs

Target: 100-120+ reps

Minimum: 80 reps

Tempo Back Squats

Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole)

Daffodil

AFFILIATE COMPETE (RX+)

50 Wall Balls (20/14)

50 Toes to Bar

50 Box Jumps (24/20)

50 Toes to Bar

50 Wall Balls (20/14)

FREEDOM (RX)
50 Wall Balls (20/14)
35 Toes to Bar
50 Box Jumps (24/20)
35 Toes to Bar
50 Wall Balls (20/14)
(Scored by Time)

INDEPENDENCE (Intermediate)
40 Wall Balls (20/14)
25 Toes to Bar
40 Box Jumps (24/20)
25 Toes to Bar
40 Wall Balls (20/14)

LIBERTY (Beginner)
30 Wall Ball Thrusters (light)
20 Hanging Knee Raises
30 Box Step Ups (20/16)
20 Hanging Knee Raises
30 Wall Ball Thrusters (light)

Target Time:10:00-12:00

Time Cap: 17:00

Yoga: Recovery Mobility Flow

8-8:45am with Coach Liv!

Open Gym

9-10:00am with Coach Matt!

Easter Sunday (2:00-3:00pm with Coach Mike!)

COMPETE (RX+)

100ft Walking Lunge

20 Alternating V-Ups

100ft Farmer Carry (100s/70s)

20 Alternating V-Ups

100ft Sandbag (150/100) or Dumbbell Front Rack Carry (100s/70s)

20 Alternating V-Ups

-rest 1:00 between sets-

FREEDOM (RX)
4 sets
100ft Walking Lunge
20 Alternating V-Ups
100ft Farmer Carry (70s/50s)
20 Alternating V-Ups
100ft Sandbag Carry (100/70) (or Dumbbell Front Rack Carry 70s/50s)
20 Alternating V-Ups
-rest 1:00 between sets-
(Scored by Time each set)

INDEPENDENCE (Intermediate)
4 sets
100ft Walking Lunge
14 Alternating V-Ups
100ft Farmer Carry (50s/35s)
14 Alternating V-Ups
100ft Sandbag Carry (70/50) (or Dumbbell Front Rack Carry 50s/35s)
14 Alternating V-Ups
-rest 1:00 between sets-

LIBERTY (Beginner)
4 sets
50ft Walking Lunge
10 Sit Ups
50ft Farmer Carry (light)
10 Sit Ups
50ft Sandbag Carry (light)(or Dumbbell Front Rack Carry)
10 Sit Ups
-rest 1:00 between sets-

Time Cap: 5:00 per set

Open Gym

3-4:00pm with Coach Mike!

Mystery Egg

We can all agree that the men and women of the United States Armed Forces have sacrificed and are currently sacrificing for our freedoms. The day before the holiday we will take a moment to acknowledge those sacrifices and then take on 30 minutes of work with a partner to honor those who have fallen while serving our country and for those who are away from their families during the holiday. Teams will pick a mystery egg from the basket, inside will be the workout your team will complete. Get the coveted GOLDEN EGG and you get to pick your own adventure!

Join us for some hard work, sweat and FUN!

Karen Meets Danny

30 Minute AMRAP with a partner

20 wall balls 20/14

30 box jumps 24/20”

20 push press 75/55

30 pull-ups

20 burpees

Hamilton Meets Angie

30 Minute AMRAP with a Partner

1000 Meter Row

100 Pull-Ups

1000 Meter Row

100 Push-ups

1000 Meter Row

100 Sit-ups

1000 Meter Row

100 Squats

Badger Meets Randy

30 Minute AMRAP with a Partner

25 Power Snatch 75/55

30 Squat Cleans 75/55

30 Pull-Ups

400 Meter Run Together

Jack Meets Colin

30 Minute AMRAP with a partner

10 Push Press 75/55

10 KBS 53/35

10 Box Jumps 24/20”

10 Sumo Deadlift High Pulls 75/55

200 Meter Sandbag Carry (choose your weight 10-50lbs)

Hammer Meets Bradley

30 Minute AMRAP with a partner

100 Meter Sprint - Together

5 Power Cleans 75/55

10 Front Squats 75/55

5 Push Jerks 75/55

20 Pull-ups

10 Burpees

Good Friday

COMPETE (RX+)

100-80-60-40-20

Double Unders

50-40-30-20-10

Single Dumbbell Squat (50/35)

FREEDOM (RX)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (35/25)
(Scored by Time)

INDEPENDENCE (Intermediate)
80-60-40-20-10
Double Unders
40-30-20-10-5
Single Dumbbell Squat (25/15)

LIBERTY (Beginner)
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Dumbbell Squat (light)

Target Time: 8:00-10:00

Time Cap: 16:00

Clean House

COMPETE (RX+)

8 sets:

300m Run

12 Strict Handstand Push Ups

-rest 1:00 between sets-

FREEDOM (RX)
8 sets:
300m Run
10 Strict Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
(Scored by Time each set)

INDEPENDENCE (Intermediate)
8 sets:
300m Run
10 Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)

LIBERTY (Beginner)
8 sets:
200m Run
8 Dumbbell Shoulder Press (light)
-rest 1:00 between sets-
(2:00 Time Cap)

Target Time: 1:15-1:30 per set

Time Cap: 2:00 per set

Watch and Wait

COMPETE (RX+)

Every 10:00 (2 sets)

15-12-9 Calorie Air Bike

5-4-3 Power Cleans (225/155)

Womens Calories: 12-10-8

FREEDOM (RX)
Every 10:00 (2 sets)
15-12-9 Calorie Air Bike
5-4-3 Power Cleans (185/125)
Womens calories: 12-10-8
(Scored by Time each set)

INDEPENDENCE (Intermediate)
Every 10:00 (2 sets)
12-10-8 Calorie Air Bike
5-4-3 Power Cleans (155/105)
Womens calories: 10-8-6

LIBERTY (Beginner)
Every 10:00 (2 sets)
10-8-6
Calorie Air Bike
Dumbbell Power Cleans (light)
Womens calories: 8-6-4

Target Time: 3:00-4:00 per set

Time Cap: 7:00 per set

Rod of Iron

COMPETE (RX+)

3-3-3-4:00 AMRAP

6 Wall Walks

24 Toes to Bar

Max Box Jump Overs (24/20)

-rest 1:00 between sets-

FREEDOM (RX)
3-3-3-4:00 AMRAP
5 Wall Walks
20 Toes to Bar
Max Box Jump Overs (24/20)
-rest 1:00 between sets-
(Scored by Total Reps)

INDEPENDENCE (Intermediate)
3-3-3-4:00 AMRAP
3 Wall Walks
15 Toes to Bar
Max Box Jump Overs (20/16)
-rest 1:00 between sets-

LIBERTY (Beginner)
3-3-3-4:00 AMRAP
5 Inchworms
10 Hanging Knee Raises
Max Box Step Ups (20/16)
-rest 1:00 between sets-

Target: 90+ reps

Minimum: 50-70 reps

Conquer

FREEDOM (RX)
25:00 AMRAP
400m Run
5 Rounds of "Strict Cindy"
5 Strict Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps. For the run, each 100m = 1 rep)

INDEPENDENCE (Intermediate)
25:00 AMRAP
400m Run
5 Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

LIBERTY (Beginner)
25:00 AMRAP
200m Run
5 Rounds
5 Ring Rows
7 Bar Push Ups
9 Air Squats

Target # of Rounds: 5-6+

Minimum # of Rounds: 3-4