Snatch

HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM

Will Rogers

COMPETE (RX+)

27-21-15-9

Calorie Air Bike

Dumbbell Snatch (70/50)

-rest 2:00-

21-15-9

Calorie Air Bike

Dumbbell Snatch (70/50)

(Women's Calories: 22-16-12-8, 16-12-8)

FREEDOM (RX):
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
-rest 2:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women's Calories: 22-16-12-8, 16-12-8)
(Scored by Time each set)

INDEPENDENCE (Intermediate):
22-16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
-rest 2:00-
16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
(Women's Calories: 16-12-8-6, 12-8-6)

LIBERTY (Beginner):
12-10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
-rest 2:00-
10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
(Women's Calories: 10-8-6-4, 8-6-4)

Target Time: 16:00-18:00

Time Cap: 22:00

Annie Oakley

COMPETE (RX+)

40-30-20-10

Box Jumps (24/20)

8 Wall Walks after each set

FREEDOM (RX):
40-30-20-10
Box Jumps (20)
4 Wall Walks after each set
(Scored by Time)

INDEPENDENCE (Intermediate):
35-25-15-5
Box Jumps (20)
2 Wall Walks after each set

LIBERTY (Beginner):
25-20-15-10
Box Step Ups (20/16)
4 Inchworms after each set

Target Time: 10:00-15:00

Time Cap: 20:00

Gymnastics: Handstand Walk

Level 1:
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Sorenson Hold (or Superman Hold)

Level 2:
8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery

Level 3:
3 min On, 1 min Off for 2 Sets:
12/9 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on "Buy In portion"

Half Murph

COMPETE (RX+)

With a Vest (20/14)

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

INDEPENDENCE (Intermediate):
800m Run
-into-
10 rounds
4 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

Open Gym

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

Mayhem Affiliate Class (With Coach Mike!) 3:00-4:00pm

Back Squat

Build to a Heavy 3 Rep

Light DT

AMRAP 12

12 Deadlifts (95/65)

9 Hang Cleans (95/65)

6 STOH (95/65)

Score = Rounds and reps

Lazy Lightning

COMPETE (RX+)

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (70/53)

60 Sit Ups

70 Air Squats

FREEDOM (RX)

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (53/35)

60 Sit Ups

70 Air Squats

INDEPENDENCE

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (35/26)

60 Sit Ups

70 Air Squats

LIBERTY

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (light)

60 Sit Ups

70 Air Squats

Target: 4-5+ rounds

Minimum: 3 rounds

Hybrid Endurance

Each To be Performed at Max Sustainable Effort (as hard as possible without dropping off):

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Air Bike

Minute 2: Burpee Broad Jump

Minute 3: Row

Minute 4: DB Front Squats (50s/35s)

Repeat for 3 rounds

Rest 3:00

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Row

Minute 2: DB Push Press (50s/35s)

Minute 3: Air Bike

Minute 4: Broad Jumps

Repeat for 3 rounds

Rest 3:00

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Air Bike

Minute 2: Lateral Burpee Over DBs

Minute 3: Row

Minute 4: DB Deadlifts (50s/35s)

Repeat for 3 rounds

Score = Total Reps for each EMOM

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
2 Squat Cleans (singles) @ 78–80% OR RPE 8

Calfoutis

COMPETE (RX+)

10 Rounds

15 Wall Balls (20/14)

25ft Handstand Walk

FREEDOM (RX):
10 Rounds
15 Wall Balls (20/14)
3 Wall Walks
(Scored by Time)

INDEPENDENCE (Intermediate):
10 Rounds
15 Wall Balls (14/10)
2 Wall Walks

LIBERTY (Beginner):
10 Rounds
10 Wall Ball Thrusters (light)
3 Inchworms (or 25ft Bear Crawl)

Target Time: 14:00-16:00

Time Cap: 18:00

Hybrid Endurance

Partner AMRAP 45:00

500m Run

40 reps of the movement listed below. The movement changes every 15:00

Movements:

0:00-15:00: Burpee Box Jump Overs (must step down)

15:00-30:00: DB Power Cleans (50s/35s)

30:00-45:00: Alternating DB Power Snatch (50/35)

Run together. All other work is split as desired. At each 15:00 mark, switch movements and continue where you are in the round.

Saint Honore

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)

INDEPENDENCE (Intermediate):
4 Rounds
400m Run
20 Box Jumps (20/16)
75ft Bodyweight Walking Lunge

LIBERTY (Beginner):
4 Rounds
200m Run
15 Box Step Ups (20/16)
50ft Bodyweight Walking Lunge

Target Time: 13:00-15:00

Time Cap: 20:00

Gymnastics: Rope Climbs

Level 1:
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts

Level 2:
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest

Level 3:
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2x50/35lb
1 Rope Climb

Power Snatch

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 1:00 x 5 sets

3 Power Snatch (singles) @ 70% OR RPE 6-7

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

Set 8 -

1 Reps

Set 9 -

1 Reps

Set 10 -

1 Reps

Every :30 x 10 sets
1 Power Snatch @ 75–80% OR RPE 8

Tarte Tatin

COMPETE (RX+)

40 Toes to Bar

40 Overhead Squats (75/55)

40 Lateral Burpee Over Bar

-Rest 3:00-

40 Lateral Burpee Over Bar

40 Overhead Squats (75/55)

40 Toes to Bar

FREEDOM (RX):
30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
(Scored by Total Time)

INDEPENDENCE (Intermediate):
25 Toes to Bar
25 Overhead Squats (65/45)
25 Burpee Over Bar
-Rest 1:00-
25 Burpee Over Bar
25 Overhead Squats (65/45)
25 Toes to Bar

LIBERTY (Beginner):
20 Hanging Knee Raises
20 Dumbbell Front Squats (light)
20 Up Downs
-Rest 1:00-
20 Up Downs
20 Dumbbell Front Squats (light)
20 Hanging Knee Raises

Target Time: 10:00-12:00

Time Cap: 15:00

Clean Deadlift

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 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9)

Mille-Feuille

COMPETE (RX+)

Every 5:00 (5 sets)

30/25 Calorie Row

30/25 Calorie Air Bike

FREEDOM (RX):
Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 5:00 (5 sets)
20/15 Calorie Row
20/15 Calorie Air Bike

LIBERTY (Beginner):
Every 5:00 (5 sets)
15/12 Calorie Row
15/12 Calorie Air Bike

Target Time: 2:40-3:20 per set

Time Cap: 4:00 per set

Profiterole

COMPETE (RX+)

With a Vest (20/14)

FREEDOM (RX):
25:00 AMRAP
1 Mile Run
Max Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
25:00 AMRAP
1 Mile Run
Max Rounds of
4 Pull Ups
8 Push Ups
12 Air Squats

LIBERTY (Beginner):
25:00 AMRAP
1 Mile Run
Max Rounds of
5 Ring Rows
7 Floor Plate Press
9 Air Squats

Target # of Rounds: 12+

Minimum # of Rounds: 8-10

Kettlebell and Core

8-9am with Coach Matt!

Open Gym

9-10am with Coach Matt!

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

Barbell Complex

3 Deadlifts

2 Cleans

1 Shoulder to Overhead

Time Cap: 15:00

Sunday Funday

AMRAP 15

Buy-In: 1000/800m Row OR 800m Run

-then-

40 Alternating Dumbbell Snatches (50/35)

30 Goblet Squats (50/35)

20 Dumbbell Push Press (50/35)

10 Burpees

Iceland Special

3 Rounds (With a Partner)

30 Calorie Row (Shared)

30 Calorie Bike (Shared)

30 Box Jump Overs (24/20)(Shared)

Round 1

30 Power Snatch (60% of 1RM)(Synchro)

Round 2

30 Overhead Squats (Same bar)(Synchro)

Round 3

30 Hang Power Snatch (Same Bar)(Synchro)

30 Toes to Bar (Shared)

30 Burpee Over Bar (Shared)

30 Double Unders (Shared)

30 Calorie Ski (Shared)

Time Cap: 30:00

Hybrid Endurance

AMRAP 35 minutes:

Buy-In: 1,000 meter Run

-in Remaining time-

5 Burpee Broad Jumps

10 Wall Balls (20/14)

15/12 Calorie Row

20 Sandbag Lunges (Any)

25 Sit-Ups (OR 15 GHDs)

30m Farmer's Carry (70s/53s)

-at 35 minute mark-

Cash-Out: 1,000 meter Run

Target: 4-5+ Rounds

Minimum: 3-4 Rounds

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