Squat Clean + Hang Squat Clean

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Set 6 -

2 Reps

Every 2:00 × 6 sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8

New York Knicks

COMPETE (RX+)

75 Wall Balls (20/14)

25 Power Cleans (185/125)

75 Wall Balls (20/14)

FREEDOM (RX):
75 Wall Balls (20/14)
25 Power Cleans (165/110)
75 Wall Balls (20/14)
(Score by Time)

INDEPENDENCE (Intermediate):
75 Wall Balls (14/10)
25 Power Cleans (145/100)
75 Wall Balls (14/10)

LIBERTY (Beginner):
50 Wall Ball Thrusters (light)
25 Dumbbell Power Cleans (light)
75 Wall Ball Thrusters (light)

Target Time: 8:00-10:00

Time Cap: 15:00

April 100 Toes to Bar Challenge

For Time:
100 Toes to Bar
(Cap: 10:00)

San Antonio Spurs

COMPETE (RX+)

3-3-3-4:00 AMRAP

21/16 Calorie Air Bike

15 Burpee to Bar

Max Distance Body Weight Lunge (25ft sections)

-rest 1:00 between AMRAP's-

FREEDOM (RX):
3-3-3-4:00 AMRAP
18/15 Calorie Air Bike
15 Burpee to Bar
Max Distance Bodyweight Lunge (25ft sections)
-rest 1:00 between AMRAPs-
(Scored by Distance each set)

INDEPENDENCE (Intermediate):
3-3-3-4:00 AMRAP
15/12 Calorie Air Bike
12 Burpee to Bar
Max Distance Bodyweight Lunge (25ft sections)
-rest 1:00 between AMRAPs-

LIBERTY (Beginner):
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
10 Up Downs
Max Step Back Lunges
-rest 1:00 between AMRAPs-

Target: 150-250+ ft per set

Minimum: 75-150 ft per set

Golden State Warriors

COMPETE (RX+)

10:00 AMRAP

15 Push Press (95/65)

15 Box Jump (24/20)

FREEDOM (RX):
10:00 AMRAP
15 Push Press (75/55)
15 Box Jump (24/20)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
10 Push Press (75/55)
10 Box Jump (24/20)

LIBERTY (Beginner):
10:00 AMRAP
10 Dumbbell Push Press (light)
10 Box Step Ups (20/16)

Target: 6-8 Rounds

Minimum: 5-6 Rounds

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 Hip Tap Planks (slow and controlled)
Min 3: Rest Minute

LEVEL 2:
Every 2 min for 4 Sets:
1 Rope Climb
35 Double Unders
1 Rope Climb
(90 Second Cap per set)

LEVEL 3
2 min ON/1 min OFF for 3 sets:
50ft DB Farmers Carry (50s/35s)
1 Rope Climb

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8

LA Lakers

COMPETE (RX+)

10 Rounds (With a Vest 20/14)

200m Run

2 Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

FREEDOM (RX):
10 Rounds
200m run
2 rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
(Score by Time)

INDEPENDENCE (Intermediate):
10 Rounds
200m run
2 rounds of "Cindy"
4 Pull Ups
8 Push Ups
12 Air Squat

LIBERTY (Beginner):
10 Rounds
100m run
2 rounds of "Cindy"
5 Ring Rows
7 Floor Plate Press
9 Air Squats

Target Time: 20:00-23:00

Time Cap: 25:00

Kettlebell and Core

8:00-9:00am with Coach Matt!

Open Gym

9:00-10:00am with Coach Matt!

Mayhem Affiliate: 3:00-4:00pm with Coach Barbara

Waluigi

COMPETE (RX+)

5 sets

1:00 Calorie Bike

1:00 Dumbbell Snatch (70/50)

1:00 Walking Lunge Steps

1:00 Rest

FREEDOM (RX):
5 Sets
1:00 Calorie Bike (Bike Erg or Air Bike)
1:00 Dumbbell Snatch (50/35)
1:00 Walking Lunge Steps
1:00 Rest
(Scored by Total Reps each Round)

INDEPENDENCE (Intermediate):
5 Sets
1:00 Calorie Bike
1:00 Dumbbell Snatch (35/25)
1:00 Walking Lunge Steps
1:00 Rest

LIBERTY (Beginner):
5 Sets
1:00 Calorie Bike
1:00 Dumbbell Snatch (light)
1:00 Walking Lunge Steps
1:00 Rest

Target: 50-65+ reps per round

Minimum: 35-50 reps per round

The Shield Maiden

Warm Up - Hot Plate Extravaganza

-then-

Partner 1 Works for 30 seconds

Partner 2 works for 30 seconds

*15 second transition to next station

1. Battle Rope

2. Phantom Ski Squat

3. Sinister Plank

4. Sled - 2 Plates

5. Matador Triceps Dips

25 Minutes

Power Clean + Hang 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

Every 2:00 × 6 sets
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 70–72% OR RPE 7

“Classic Gwen”

COMPETE (RX+)

15-12-9

Clean and Jerk (185/125)

*sets must be completed unbroken (touch and go)

FREEDOM (RX):
15-12-9
Clean and Jerk (155/105)
Sets must be completed unbroken (touch and go)
(Scored by Time)

INDEPENDENCE (Intermediate):
15-12-9
Clean and Jerk (135/95)
Sets must be completed unbroken (touch and go)

LIBERTY (Beginner):
15-12-9
Double Dumbbell Clean and Jerk (light)
Sets must be completed unbroken (touch and go)

Target Time: 4:00-7:00

Time Cap: 10:00

Wario

COMPETE (RX+)

10 sets

2:00 AMRAP

8 Box Jumps (36/30)

Max Calorie Row

-rest 2:00 between sets-

FREEDOM (RX):
10 sets
2:00 AMRAP
10 Box Jumps (30/24)
Max Calorie Row
-rest 2:00 between sets-
(Scored by Calories per Set)

INDEPENDENCE (Intermediate):
10 sets
2:00 AMRAP
10 Box Jumps (24/20)
Max Calorie Row
-rest 2:00 between sets-

LIBERTY (Beginner):
10 sets
2:00 AMRAP
10 Box Step Ups (20)
Max Calorie Row
-rest 2:00 between sets-

Target: 20+ calories per set

Minimum: 12-18 calories per set

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

Every 2:00 × 6 sets
1 Squat Snatch + 2 Overhead Squats @ 70–72% OR RPE 7

Luigi

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
10:00 AMRAP
30 Double Unders
15 Overhead Squats (75/55)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
24 Double Unders
12 Overhead Squats (65/45)

LIBERTY (Beginner):
10:00 AMRAP
30 Single Unders
10 Single Dumbbell Squats (light)

Target: 5.5+ rounds

Minimum: 3-5 rounds

Deadstop Deadlift

Every 2:00 x 5 sets
3 Deadstop Deadlifts @ 70% OR RPE 7

Yoshi

COMPETE (RX+)

For Time:

90/70 Calorie Air Bike

45 Deadlifts (275/185)

FREEDOM (RX):
For Time:
90/70 Calorie Air Bike
45 Deadlifts (225/155)
(Scored by Time)

INDEPENDENCE (Intermediate):
For Time:
70/56 Calorie Air Bike
45 Deadlifts (185/125)

LIBERTY (Beginner):
For Time:
50/40 Calorie Air Bike
50 Dumbbell Deadlifts (light)

Target Time: 9:00-10:00

Time Cap: 12:00

Super Mario

COMPETE (RX+)

4 sets

4:00 AMRAP (With a Vest 20/14)

400m Run

Max Rounds

10 Pull Ups

20 Push Ups

30 Air squats

-rest 2:00 between sets-

FREEDOM (RX):
4 sets
4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
(Scored by Reps each set)

INDEPENDENCE (Intermediate):
4 sets
4:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-

LIBERTY (Beginner):
4 sets
4:00 AMRAP
200m Run
Max Rounds
10 Ring Rows
15 Floor Plate Press
20 Air Squats
-rest 2:00 between sets-

Target: 2+ rounds per set

Minimum: 1-2 rounds per set

Gymnastics (Handstand Walk)

Level 1:
9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs - feet on box for those who can
Min 2: 15-30 Second Hollow Body Hold
Min 3: Rest minute

Level 2:
9 min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second Hollow Body Rock
Min 3: Rest minute

Level 3:
9 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 30 Second Max GHD Sit Ups
Min 3: Rest minute

Yoga: Recovery Mobility Flow

8-8:45am with Coach Liv!

Open Gym

9-10:00am with Coach Matt!

Mayhem Affiliate Class (3-4pm with Coach Mike!)

Lincoln Continental

COMPETE (RX+)

15:00 AMRAP

3-6-9-12…

Kettlebell Swings (70/53)

Air Bike Calories

*50ft Bodyweight Lunge between rounds

FREEDOM (RX):
15:00 AMRAP
3-6-9-12...
Kettlebell Swings (53/35)
Air Bike Calories
* 30ft Bodyweight Lunge between rounds
(women's calories: 2-4-6-8...)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
15:00 AMRAP
3-6-9-12...
Kettlebell Swings (35/26)
Air Bike Calories
* 30ft Bodyweight Lunge between rounds
(women's calories: 2-4-6-8...)

LIBERTY (Beginner):
15:00 AMRAP
2-4-6-8...
Kettlebell Swings (light)
Calorie Air Bike
* 20ft Bodyweight Lunge between rounds

Target: 9+ Rounds

Minimum: 5-7 Rounds

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