It’s Called Reading

COMPETE (RX+)

400m Run

25 Bench Press (135/85)

5 Wall Walks

400m Run

20 Bench Press

5 Wall Walks

400m Run

15 Bench Press

5 Wall Walks

400m Run

10 Bench Press

5 Wall Walks

FREEDOM (RX):

400m Run

25 Bench Press (115/75)

5 Wall Walks

400m Run

20 Bench Press

5 Wall Walks

400m Run

15 Bench Press

5 Wall Walks

400m Run

10 Bench Press

5 Wall Walks

INDEPENDENCE:

400m Run

25 Bench Press (95/55)

4 Wall Walks

400m Run

20 Bench Press

4 Wall Walks

400m Run

15 Bench Press

4 Wall Walks

400m Run

10 Bench Press

4 Wall Walks

LIBERTY:

200m Run

20 DB Bench Press (light)

3 Inchworms

200m Run

20 DB Bench Press

3 Inchworms

200m Run

15 DB Bench Press

3 Inchworms

200m Run

10 DB Bench Press

3 Inchworms

Target Time: 16:00-18:00

Time Cap: 22:00

Deadlift

Build to a 3RM Deadlift

Brothers Gotta Hug

COMPETE (RX+)

10 Rounds

15 GHDs

1 Legless Rope Climb

FREEDOM (RX):
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
(Scored by Time)

INDEPENDENCE (Intermediate):
10 rounds
10 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)

LIBERTY (Beginner):
10 rounds
12 Sit Ups
1 Zombie Rope Climb (or 5 Ring Rows)

Target Time: 9:00-11:00

Time Cap: 15:00

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)