Bodyweight Bash
AMRAP 36 - You Go, I Go
Buy-In: 200m Run (Together)
-into-
3 Burpees
4 Air Squats
5 Frog Sit Ups
6 Jumping Jacks
*At the 10 and 20 minute mark, both partners complete a 200m Run together. Pick up rounds/reps where you left off
Pause 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 Pause Deadlifts (pause at mid-shin for 2-3 seconds) @ 60–65%
Lumen Field
COMPETE (RX+)
5 Rounds
10 Deadlift (315/225)
20 Push Ups
FREEDOM (RX):
5 rounds
10 Deadlift (275/185)
20 Push Ups
(Scored by Time)
INDEPENDENCE (Intermediate):
5 rounds
10 Deadlift (225/155)
15 Push Ups
LIBERTY (Beginner):
5 rounds
10 Dumbbell Deadlift (moderate)
15 Plate Floor Press (light)
Target Time: 8:00-12:00
Time Cap: 14:00
Ford Field
COMPETE (RX+)
5 sets
3:30 AMRAP
25/20 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (70s/50s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
FREEDOM (RX):
5 sets
3:30 AMRAP
25/20 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (50s/35s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
(Scored by total reps)
INDEPENDENCE (Intermediate):
5 sets
3:30 AMRAP
20/15 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (35s/25s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
LIBERTY (Beginner):
5 sets
3:30 AMRAP
15/12 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs Over DBs in the remaining time
-rest 1:00 between sets-
Target reps: 70-90+ Burpees
Minimum reps: 40-60 Burpees
Gymnastics: Strict Dip/Push Up
Warm-up (All Levels):
Complete 2 rounds of:
20 second Ring Support Hold
5 Box Dips, 5 Push Ups, or 5 second Plank Hold
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.
WORKOUT
Level 1:
6-8 minutes working up to max set of Incline Push Ups
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body
Level 2:
6-8 minutes working up to max set of Box Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Dips to warm up body
Level 3:
6-8 minutes working up to an unbroken set of max Strict Ring Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Ring Dips to warm up body
SoFi Stadium
COMPETE (RX+)
50 GHDs
-into-
7 Rounds
7 Strict Deficit Handstand Push Ups (4in/2in)
49 Double Unders
-into-
50 GHDs
FREEDOM (RX):
50 GHDs (or V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups (or 5 Handstand Push Ups)
49 Double Unders
-into-
50 GHDs (or V-Ups)
(Scored by Time)
INDEPENDENCE (Intermediate):
35 GHDs (or V-Ups)
-into-
7 Rounds
5 Handstand Push Ups or 5 Dumbbell Strict Press (35s/25s)
35 Double Unders
-into-
35 GHDs (or V-Ups)
LIBERTY (Beginner):
40 Sit Ups
-into-
7 Rounds
7 Dumbbell Strict Press (light)
49 Single Unders
-into-
40 Sit Ups
Target Time: 13:00-18:00
Time Cap: 20:00
Tempo Back Squats
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 Tempo Back Squats (3-second descent) @ 60–65%
BMO Field
COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (70/53)
Women's Calories: 4-8-12-16-20
(Scored by Time)
INDEPENDENCE (Intermediate):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (53/35)
Women's Calories: 4-8-12-16-20
LIBERTY (Beginner):
4-8-12-16-20
Calorie Row
Kettlebell Goblet Squats (light)
Women's Calories: 3-6-9-12-15
Target Time: 9:00-13:00
Time Cap: 15:00
Power Clean + Jerk
Every 1:30 x 6 sets
2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6
Gillette Stadium
COMPETE (RX+)
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (155/105)
FREEDOM (RX):
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (135/95)
(Scored by Time Each Set)
INDEPENDENCE (Intermediate):
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (115/75)
LIBERTY (Beginner):
Every 2:00 (8 sets)
100m Run
5 Touch and Go Dumbbell Clean & Push Press (light)
Target Time: :30-:40 per set
Time Cap: 1:00 per set
Open Gym
9:00-10:00am with Coach Mat!
Mayhem Affiliate Class
3:00-4:00pm with Coach Tim!
How many rounds can YOU get?
AMRAP 35 - With a Partner
40 Ground to Overhead (35/25)
30 Box Jumps (24/20)
20 Sit-Ups with Plate
10 Push Ups
300m Run
Split reps as needed
Power Snatch
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6
Bees Everywhere!
COMPETE (RX+)
3 Rounds
50 Wall Balls (20/14)
30 Toes to Bar
FREEDOM (RX):
3 Rounds
50 Wall Balls (20/14)
25 Toes to Bar
(Scored by Time)
INDEPENDENCE (Intermediate):
3 Rounds
40 Wall Balls (20/14)
20 Toes to Bar
LIBERTY (Beginner):
3 Rounds
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises
Target Time: 9:00-11:00
Time Cap: 15:00
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