Jakku

AFFILIATE COMPETE (RX+)

20:00 AMRAP

Odd Rounds (1,3,5,7…)

200m Run

Sled Pull (50ft) (2 Plates/1 Plate)

Even Rounds (0,2,4,6,8…)

200m Run

Dumbbell Farmers Carry (100ft)(70s/50s)

FREEDOM (RX):
20:00 AMRAP

Odd Rounds (1,3,5,7…)

200m Run

Sled Pull (50ft) (2 Plates/1 Plate)

Even Rounds (0,2,4,6,8…)

200m Run

Dumbbell Farmers Carry (100ft)(50s/35s)

INDEPENDENCE

20:00 AMRAP

Odd Rounds (1,3,5,7…)

200m Run

Sled Pull (50ft) (2 Plates/1 Plate)

Even Rounds (0,2,4,6,8…)

200m Run

Dumbbell Farmers Carry (100ft)(35s/25s)

LIBERTY

20:00 AMRAP

Odd Rounds (1,3,5,7…)

200m Run

Sled Pull (50ft) (1 Plate)

Even Rounds (0,2,4,6,8…)

200m Run

Dumbbell Farmers Carry (50ft)(light)

Target: 6+ Rounds

Minumum: 3-5 Rounds

Hybrid Endurance

3 sets:

200m Run

25 Lateral Burpee over Kettlebell

300/275m Row (OR Ski)

40 Kettlebell Swings (53/35)

300/275m Row (OR Ski)

25 Goblet Squats (53/35)

200m Run

-rest 2 minutes between sets-

Target Time: 7:00-8:30 per set

Time Cap: 9:00 per set

Overall Time Cap: 31:00

Bench Press

Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8

Kashyyyk

AFFILIATE COMPETE (RX+)

6 sets

48 Double Unders

12 Burpee Over Bar

6 Deadlifts (315/205)

-rest 1:00 between sets-

FREEDOM (RX):
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (275/185)
-rest 1:00 between sets-
(Scored by Time each set)

INDEPENDENCE (Intermediate):
6 sets
36 Double Unders
9 Burpee Over Bar
6 Deadlifts (225/155)
-rest 1:00 between sets-

LIBERTY (Beginner):
6 sets
30 Single Unders
8 Up Downs
8 Dumbbell Deadlifts (moderate)
-rest 1:00 between sets-

Target Time: 1:00-1:30 per set

Time Cap: 2:00 per set

Clean and Jerk

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Set 6 -

1 Reps

Set 7 -

1 Reps

Set 8 -

1 Reps

Set 9 -

1 Reps

Set 10 -

1 Reps

Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8

Coruscant

AFFILIATE COMPETE (RX+)

21-15-9

Hang Power Clean (115/75)

Shoulder to Overhead (115/75)

-rest 4:00-

9-15-21

Shoulder to Overhead (115/75)

Hang Power Clean (115/75)

FREEDOM (RX):
21-15-9
Hang Power Clean (95/65)
Shoulder to Overhead (95/65)
-rest 4:00-
9-15-21
Shoulder to Overhead (95/65)
Hang Power Clean (95/65)
(Scored by Time each set)

INDEPENDENCE (Intermediate):
21-15-9
Hang Power Clean (75/55)
Shoulder to Overhead (75/55)
-rest 4:00-
9-15-21
Shoulder to Overhead (75/55)
Hang Power Clean (75/55)
(Scored by Time each set)

LIBERTY (Beginner):
15-12-9
Dumbbell Hang Power Clean (light)
Dumbbell Push Press (light)
-rest 4:00-
9-12-15
Dumbbell Push Press (light)
Dumbbell Hang Power Clean (light)
(Scored by Time each set)

Target Time: 6:00-7:00 per set

Time Cap: 8:00 per set

Snatch

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
2 Squat Snatch (singles) @ 75–78% OR RPE 7-8

Core Explosion

AFFILIATE COMPETE (RX+)

AMRAP 20

25/20 Calorie Bike

30 V-Ups

25/20 Calorie Ski

45-second Plank Hold

FREEDOM (RX)

AMRAP 20

20/16 Calorie Bike

30 Abmat Sit Ups

20/16 Calorie Ski

45-second Plank Hold

INDEPENDENCE

AMRAP 20

16/12 Calorie Bike

30 Abmat Sit Ups

16/12 Calorie Ski

45-second Plank Hold

LIBERTY

AMRAP 20

10/8 Calorie Bike

20 Abmat Sit Ups

10/8 Calorie Ski

30-second Plank Hold

Target: 6+ Rounds

Minimum: 3-5 Rounds

Alderaan

AFFILIATE COMPETE (RX+)

(With a Vest 20/14)

400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run

FREEDOM (RX):
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
(Scored by Time)

INDEPENDENCE (Intermediate):
400m Run
40 Pull Ups
400m Run
80 Push Ups
400m Run
120 Air Squats
400m Run

LIBERTY (Beginner):
200m Run
30 Ring Rows
200m Run
60 Plate Floor Press
200m Run
90 Air Squats
200m Run

Target Time: 17:00-19:00

Time Cap: 23:00

Gymnastics: Handstand Walk

Level 1:
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute

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

Level 3:
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time

Open Gym

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

Mayhem Affiliate: 3:00-4:00pm with Coach Mike!

Barbell Complex

Build to a Heavy

Power Clean + Hang Power Clean + Front Squat

Cleans, Jumps, and Runs!

21 Hang Power Cleans (95/75)

21 Box Jumps (24/20)

400m Run

15 Hang Power Cleans (95/75)

15 Box Jumps (24/20)

400m Run

9 Hang Power Cleans (95/75)

9 Box Jumps (24/20)

400m Run

Target Time: 12:00-15:00

Time Cap: 18:00

Helen

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

After Party

Jump Rope / Double Under Skill Work

20 minutes

GET YOUR FIRST DOUBLE UNDER!

Hybrid Endurance

Partner Workout:

Buy-In: 150/120 Calorie Ski AND Row (one partner on each machine)

-when both are done; straight into-

150 Walls Balls (20/14)

80 Burpee Over Sandbag (shared)

800m Run (Together)

80 Burpee Over Sandbag (shared)

200m Sandbag Walking Lunge (shared, Any)

Cash Out: 150/120 Calorie Ski AND Row (partners must switch the machine from the buy-in)

*For the Buy-In, partners work on opposite machines at the same time and complete the entire150/120 calories. They do the same for the Cash-Out, using the opposite machine.

Target Time: 35:00-40:00

Time Cap: 45:00

Power Snatch

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Set 6 -

2 Reps

Set 7 -

2 Reps

Set 8 -

2 Reps

Every 1:00 x 8 sets
2 Power Snatch (singles) @ 72–75% OR RPE 7-8

Miami Heat

COMPETE (RX+)

50-40-30-20-10

Calorie Row

150-120-90-60-30

Double Unders

(Women's Calories: 40-32-24-16-8)

FREEDOM (RX):
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Under
(Women's Calories: 40-32-24-16-8)
(Score by Time)

INDEPENDENCE (Intermediate):
40-32-24-16-8
Calorie Row
80-64-48-32-16
Double Under
(Women's Calories: 32-26-20-12-6)

LIBERTY (Beginner):
30-25-20-15-10
Calorie Row
60-50-40-30-20
Single Unders
(Women's Calories: 24-20-16-12-8)

Target Time: 10:00-14:00

Time Cap: 20:00

Hybrid Endurance (5:15pm)

“Mini Hyrox”

Teams of 2

300m Run (Together)

300m Ski

300m Run (Together)

65ft Sled Push (4 Plates/3 Plates)

300m Run (Together)

100ft Burpee Broad Jumps

300m Run (Together)

300m Row

300m Run (Together)

100m Farmers Carry (70/53)

300m Run (Together)

100ft Sandbag Lunge (Any)

300m Run (Together)

30 Wall Balls (20/14)

*Run together AND Split all reps as desired

Target Time: 30:00-35:00

Time Cap: 40:00

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