Gymnastics (Strict Pull Up)

Warm-up (All Levels):
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT

Level 1:
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

Level 2:
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set

Level 3:
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.

That’s Gonna Leave a Mark

COMPETE (RX+)

16:00 AMRAP

16/13 Calorie Row

8 Lateral Burpee Over Bar

2 Clean and Jerks (225/155)

FREEDOM (RX):
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
16:00 AMRAP
14/11 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks (155/105)

LIBERTY (Beginner):
16:00 AMRAP
10/8 Calorie Row
6 Up Downs
4 Dumbbell Clean and Jerks (light)

Target # of Rounds: 7+

Minimum # of Rounds: 5-6

Back Squat

Build to a 3RM Back Squat

Fat Guy in a Little Coat

COMPETE (RX+)

21-15-9

Calorie Air Bike

Goblet Squat (70/50)

Women's Calories (16-12-8)

-rest until the 8:00 mark-

45/36 Calorie Air Bike

45 Goblet Squat (70/50)

FREEDOM (RX):
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women's Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats (50/35)
(Scored by Time)

INDEPENDENCE (Intermediate):
16-12-9
Calorie Air Bike
Goblet Squats (35/25)
Women's Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats (35/25)

LIBERTY (Beginner):
12-10-8
Calorie Air Bike
Goblet Squats (light)
Women's Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)

Target Time: 3:45-4:30 per set

Time Cap: 6:00 per set

Kettlebell and Core

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

Open Gym

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

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

Power Clean + Hang Power Clean + Front Squat

3 reps every 2:00 for 20:00

Rain Buster

5 Rounds

15/12 Calorie Bike

7 Deadlifts (185/155)

10 Push Ups

Time Cap: 17:00

Burn Baby Burn!

With a Partner (Split reps as desired)

3000m Row

100 Single Arm Dumbbell Cleans (50/35)

3000m Ski

100 Push Ups

100 Ring Rows

100 Calorie Bike

100 Sit Ups

100 Single Arm Shoulder Press (50/35)

Time Cap: 45:00

Fronings Revenge

AFFILIATE COMPETE (RX+)

6 Rounds: 2 Legless Rope Climbs

25ft Handstand Walk

4 Front Squats (225/155)

25ft Handstand Walk

-women perform 1 rope climb + 1 legless

FREEDOM (RX):
6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (185/125)
25ft Handstand Walk (or 2 Wall Walks)
(Scored by Time)
*Barbell is from the floor, not rack

INDEPENDENCE (Intermediate):
6 Rounds
1 Rope Climb (or 3 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (155/105)
25ft Handstand Walk (or 2 Wall Walks)

LIBERTY (Beginner):
6 Rounds
2 Zombie Rope Climbs (or 6 Banded Strict Pull Ups)
25ft Bear Crawl
8 Dumbbell Front Squats (moderate)
25ft Bear Crawl

Target Time: 16:00-18:00

Time Cap: 20:00

Midline Century

AFFILIATE COMPETE (RX+)

3-3-3-4:00 AMRAP

25/20 Calorie Ski

25 GHDs

Max Toes to Bar (until 100 repetitions are completed)

-Rest 1:00 between AMRAP's-

FREEDOM (RX):
3-3-3-4:00 AMRAP
20/15 Calorie Row or Ski
20 GHDs (or V-Up)
Max Toes to Bar (until 100 repetitions are completed)
-Rest 1:00 between AMRAPs-
(Scored by Time)

INDEPENDENCE (Intermediate):
3-3-3-4:00 AMRAP
15/12 Calorie Row or Ski
15 GHDs (or V-Up)
Max Toes to Bar (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-

LIBERTY (Beginner):
3-3-3-4:00 AMRAP
12/10 Calorie Row
15 Sit Ups
Max Hanging Knee Raises (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-

Target:13:00-15:00

Time Cap: 16:00

June Burpee Challenge

FREEDOM (RX):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

INDEPENDENCE (Intermediate):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

LIBERTY (Beginner):
Every 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)

Target: 130-180+ reps

Minimum: 100 reps

Randy

Rest 8:00 after Part 1 and begin this at 20:00...

FREEDOM (RX):
"RANDY"
For Time:
75 Power Snatch (75/55)
(Scored by Time)

INDEPENDENCE (Intermediate):
For Time:
75 Power Snatch (65/45)

LIBERTY (Beginner):
For Time:
50 Dumbbell Snatch (light)

*In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.*

The Dirty Thirty’s

AFFILIATE COMPETE (RX+)

30 Back Squats (155/105)

30 Ring Muscle Ups

30 Back Squats (155/105)

30 Bar Muscle Ups

30 Back Squats (155/105)

FREEDOM (RX):
30 Back Squats (135/95)
45 Chest to Bar
30 Back Squats (135/95)
15 Bar Muscle Ups
30 Back Squats (135/95)
(Scored by Time)
* Barbell is from the floor, not rack

INDEPENDENCE (Intermediate):
30 Back Squats (115/80)
30 Chest to Bar
30 Back Squats (115/80)
10 Bar Muscle Ups (or 20 Chest to Bar)
30 Back Squats (115/80)

LIBERTY (Beginner):
30 Dumbbell Front Squats (light)
30 Ring Rows
30 Dumbbell Front Squats (light)
30 Jumping Pull Ups
30 Dumbbell Front Squats (light)

Target Time: 14:00-16:00

Time Cap: 20:00

Then Final Toll + The Run

AFFILIATE COMPETE (RX+)

30 Dumbbell Bench (70s/50s)

200 Double Unders

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

-Rest until 10:00-

2 Mile Run

FREEDOM (RX):
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)
-Rest until 10:00-
For Time:
2 Mile Run
(Scored by Time each set)

INDEPENDENCE (Intermediate):
30 Dumbbell Bench (35s/25s)
200 Double Unders
100ft Dumbbell Farmers Lunge (35s/25s)
-Rest until 10:00-
2 Mile Run

LIBERTY (Beginner):
30 Dumbbell Bench (light)
200 Single Unders
50ft Single Dumbbell Lunge (light)
-Rest until 10:00-
1 Mile Run

Target Time: 4:30-6:30

Time Cap: 8:00

Run: No Time Cap

Open Gym

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

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

Front Squat

Every 2:00 x 10 sets
3 Front Squats building to a Heavy

Pull-Push-Pull

AMRAP 12

200m Run

15 Kettlebell Swings (53/35)

12 Box Jumps (24/20)

9 Pull Ups

Sweaty Saturday

Teams of 2

Split reps as desired

36 minute AMRAP

200 Single Unders

100 Sit Ups

50 Cal Machine

30 Single Arm Devil's Press

Target - 3 rounds

Hybrid Endurance

40:00 Minute AMRAP

1000/800m Ski

50 lunges

60/40 Cals Assault bike

200' Farmers Carry

1000/800m Row

50 Box Step Ups

Power Snatch

POWER SNATCH
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight.
Rest 60-90 seconds between singles.

The Devil

AMRAP 14

Ascending ladder

2-4-6-8-10-12-14…

Bike Calories

1-2-3-4-5-6-7…

Single Arm Dumbbell Devils Press

Score = Total reps

Freedom (RX): 50/35

Independence: 35/25

Liberty - Light

Each Calorie and Devils Press count as 1 rep

Hybrid Endurance

Teams of 2

6 Rounds (Partners alternating rounds, 3 rounds each)

200m Run

25 Wall Balls (20/14)

-straight into-

6 Rounds (Partners alternating rounds, 3 rounds each)

250/225m Row

10 Burpee Broad Jumps

-straight into-

6 Rounds (Partners alternating rounds, 3 rounds each)

30m Sled Push (4/3 plates)

10 Power Cleans (135/95)

Time Cap: 40:00

Uncle Sam’s Slam

COMPETE (RX+)

Every 3:00 (7 sets)

200m Run

60 Double Unders

15 Toes to Bar

FREEDOM (RX):
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar

LIBERTY (Beginner):
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises

Target Time: 1:50-2:20 per set

Time Cap: 2:30 per set

Gymnastics (Rope Climb)

Warm-up/Teaching Time (all levels):
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps

Level 1:
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts

Level 2:
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets

Level 3:
8 min AMRAP:
1-2-3... Rope Climb
5-10-15… Box Jumps (24/20)
50' Farmers Carry @ 50/35lbs

Clean and Jerk

HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you're feeling it, then build to a 1RM

The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.

The Liberty Lift

COMPETE (RX+)

10:00 AMRAP

8 Burpee Over Bar

8 Shoulder to Overhead (115/75)

12 Front Rack Step Back Lunges (115/75)

FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)

LIBERTY (Beginner):
10:00 AMRAP
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)

Target: 7+ rounds

Minimum: 5-7 rounds

Deadlift

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8

Swole Team Six

COMPETE (RX+)

Every 1:00 (20:00)

Odd: 18/14 Calorie Row

Even: 15 GHDs

FREEDOM (RX):
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Completion)

INDEPENDENCE (Intermediate):
Every 1:00 (20:00)
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups

LIBERTY (Beginner):
Every 1:00 (20:00)
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups

Target Time: :30-:45

Time Cap: :50

Classes will be at 7:00, 8:15, and 9:30am! With Coach Steph!

Murph

FREEDOM (RX):
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

INDEPENDENCE (Intermediate):
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.

LIBERTY (Beginner):
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
Partition the Ring Rows, Floor Press , and Squats as needed.

Time Cap: NONE! Go until complete!

No Classes or Open Gym

Running Morrison

With a Partner

Building Lap

-into-

50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

*Building lap after each round

Time Cap: 35:00

Partners split reps evenly, run together

Hybrid Endurance

800m Run:

-straight into-

40 Dumbbell Squats (50s/35s)

30/24 Calorie Ski (OR Row)

20m Sled Push (4/3 plates)

-straight into-

400m Run

-rest 4:00-

800m Run:

-straight into-

40 Dumbbell Farmers Carry Walking Lunge Steps (50s/35s)

30/24 Calorie Row

20m Sled Pull (4/3 plates)

-straight into-

400m Run

-rest 4:00-

800m Run:

-straight into-

40 Hand Release Push-ups

30/24 Calorie Bike

100m Farmers Carry (50s/35s)

-straight into-

400m Run

Score = Total Time

Time Cap per set: 13:00 (47:00 Cap)

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