Power Clean and Jerk

POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight

Bass Reeves

COMPETE (RX+)

3 rounds

50 Double Unders

5 Clean and Jerks (135/95)

3 rounds

50 Double Unders

5 Clean and Jerks (155/105)

3 rounds

50 Double Unders

5 Clean and Jerks (185/125)

FREEDOM (RX):
3 rounds
50 Double Unders
5 Clean and Jerks (115/75)
3 rounds
50 Double Unders
5 Clean and Jerks (135/95)
3 rounds
50 Double Unders
5 Clean and Jerks (155/105)
(Scored by Time)

INDEPENDENCE (Intermediate):
3 rounds
35 Double Unders
5 Clean and Jerks (95/65)
3 rounds
35 Double Unders
5 Clean and Jerks (115/75)
3 rounds
35 Double Unders
5 Clean and Jerks (135/95)

LIBERTY (Beginner):
9 rounds
30 Single Unders
5 Dumbbell Clean and Jerks (light)

Target Time: 12:00-16:00

Time Cap: 18:00

Hybrid Endurance

“Broken”

20 minutes on, 4 minutes off for 2 sets. Resume where you left off. Get as far as you can in the 2 intervals. If you finish, that is your time. Otherwise, add one second for every rep remaining (every 10m = 1 rep).

750m Run

400m Ski

20m Sled Push

750m Run

35m Sled Drag

750m Run

60m Burpee Broad Jumps

750m Run

400m Row

750m Run

75m Farmers Carry

750m Run

40m Sandbag Lunge

750m Run

40 Wall Balls (20/14)

Time Cap: 50:00

Back Squat

Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!

Gene Autrey

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
15:00 AMRAP
50/40 Calorie Row
50 Air Squats
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
15:00 AMRAP
40/32 Calorie Row
40 Air Squats

LIBERTY (Beginner):
15:00 AMRAP
25/20 Calorie Row
25 Air Squats

Target: 3+ rounds

Minimum: 2-3 rounds

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