Overhead Squat

ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)

We Stand for Freedom

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
FOR TIME
25 Burpee Box Jump Over (24/20)
50 Overhead Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Front Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Back Squats (95/65)
(Score is Time)

INDEPENDENCE (Intermediate):
FOR TIME
20 Burpee Box Jump Over (24/20)
50 Overhead Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Front Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Back Squats (75/55)

LIBERTY (Beginner):
FOR TIME
15 Up Downs + Step Ups (20/16)
50 Air Squats
15 Up Downs + Step Ups (20/16)
40 Goblet Squats (light)
15 Up Downs + Step Ups (20/16)
30 Back Squats (light)

Target Time: 16:00-18:00

Time Cap: 20:00

Open Gym

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

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

Push Press

2 reps every 2:00 for 20:00

Sunday Fun Day

Buy-In

40/35 Calorie Row or Ski

-into-

4 Rounds

14 Dumbbell Snatches (50/35)

12 Box Jumps (24/20)

9 Goblet Squats (50/35)

-into-

Buy-Out

40/35 Calorie opposite machine of what you used for Buy-In

Target Time: 14:00-16:00

Time Cap: 18:00

Wilson

AMRAP 30 - With a Partner

Wall Ball (20/14)

10 Wall Ball Box Step Overs (20)

10 Wall Ball Cleans

10 Wall Ball Lunge Twist

10 Wall Ball Sit Ups

10 Wall Ball Slams

Cookout Season

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
FOR TIME
1000/850m Row
50 Thrusters (45/35)
60 Pull-Ups
50 Thrusters (45/35)
1000/850m Row
(Scored by Time)

INDEPENDENCE (Intermediate):
FOR TIME
850/725m Row
40 Thrusters (45/35)
50 Pull-Ups
40 Thrusters (45/35)
8500/725m Row
(Scored by Time)

LIBERTY (Beginner):
FOR TIME
500/450m Row
30 Dumbbell Thrusters (light)
30 Jumping Pull-Ups
30 Dumbbell Thrusters (light)
500/450m Row
(Scored by Time)

Target Time: 16:00-18:00

Time Cap: 20:00

Bench Press

Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)

Ice Cold Lemonade

COMPETE (RX+)

2 ROUNDS FOR TIME

50 GHDs

50 Box Step Ups (24/20)

50 Push Ups

FREEDOM (RX):

2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups (24/20)
50 Push Ups
(Scored by Time)

INDEPENDENCE (Intermediate):
2 ROUNDS FOR TIME
40 GHDs (or V-Ups)
40 Box Step Ups (24/20)
40 Push Ups
(Scored by Time)

LIBERTY (Beginner):
2 ROUNDS FOR TIME
30 Sit Ups
30 Box Step Ups (20/16)
30 Floor Plate Press (or Knee Push Ups)
(Scored by Time)

Target Time: 12:00-14:00

Time Cap: 18:00

Summer Sunsets

COMPETE (RX+)

5 Rounds

400m Run

10 Deadlifts (315/205)

FREEDOM (RX):
5 Rounds
400m Run
8 Deadlifts (315/205)

INDEPENDENCE (Intermediate):
5 Rounds
400m Run
8 Deadlifts (275/185)

LIBERTY (Beginner):
5 Rounds
200m Run
10 Deadlifts (light)

Target Time: 13:00-15:00

Time Cap: 18:00

Accessory

3-4 SETS (Post Workout)
10 Strict Pull Ups
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
(Scored by Completion)

June Burpee Challenge

COMPETE (RX+)

No Change to Workout

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

Strict Press + Push Press

Set 1 -

6 Reps

Set 2 -

6 Reps

Set 3 -

6 Reps

Set 4 -

6 Reps

Set 5 -

6 Reps

5 Sets (Build across sets)
Every 2:00
3 Strict Press + 3 Push Press
(Score is Weight)

Snatch Deadlift + Power Snatch + Overhead Squat

EVERY 1:00 (10:00)
1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat*
*Start light and build each minute
(Score is Heaviest Weight)

Catching Fireflies

COMPETE (RX+)

10 ROUNDS FOR TIME

16 Air Squat

8 Toes to Bar

4 Power Snatch (155/105)

FREEDOM (RX):
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch (135/95)
(Score is Time)

INDEPENDENCE (Intermediate):
10 ROUNDS FOR TIME
12 Air Squat
6 Toes to Bar
4 Power Snatch (115/75)
(Score is Time)

LIBERTY (Beginner):
10 ROUNDS FOR TIME
10 Air Squat
6 Hanging Knee Raises
4 Dumbbell Snatch (light)
(Score is Time)

Target Time: 10:00-12:00

Time Cap: 16:00

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!

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