Split Jerk
1 rep every 2:00 for 20:00
Build in weight
Burn and Breathe
For Time:
24/18 Calorie Bike
30 Cleans (135/95)
18/12 Calorie Bike
-rest 1:00-
24/18 Calorie Bike
40 Wall Balls (20/14)
18/12 Calorie Bike
-rest 1:00-
24/18 Calorie Bike
150ft Farmers Carry (50s/35s)
18/12 Calorie Bike
Time Cap: 20:00
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Accessory + Recovery
3000m Row at a recovery pace
3-Position Power Snatch
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Set 5 -
3 Reps
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)
We Find It’s Always Better To Fire People On a Friday
COMPETE (RX+)
5 SETS (Every 3:00)
3 Power Snatch (185/125)
9 Bar Facing Burpees
15 Toes to Bar
FREEDOM (RX):
EVERY 3:00 (5 SETS)
3 Power Snatch (155/105)
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
INDEPENDENCE (Intermediate):
EVERY 3:00 (5 SETS)
3 Power Snatch (115/75)
9 Bar Facing Burpees
12 Toes to Bar
(Score is Slowest Time)
LIBERTY (Beginner):
EVERY 3:00 (5 SETS)
6 Dumbbell Alt Snatch (Mod)
8 Up-Downs
10 Hanging Knee Raises
(Score is Slowest Time)
Target Time: 1:25-1:50 per set
Time Cap: 2:00 per set
Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
Freedom (Advanced):
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)
Independence (Intermediate):
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)
Liberty (Beginner)
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders
Did You See My Memo?
COMPETE (RX+)
FOR TIME
800m Run
200 Double Unders
600m Run
150 Double Unders
400m Run
100 Double Unders
200m Run
FREEDOM (RX):
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)
INDEPENDENCE (Intermediate):
FOR TIME
800m Run
100 Double Unders
600m Run
75 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)
LIBERTY (Beginner):
FOR TIME
600m Run
125 Single Unders
400m Run
100 Single Unders
200m Run
75 Single Unders
100m Run
(Score is Time)
Target Time: 12:00-14:00
Time Cap: 18:00
Squat Clean + Front Squat
10:00 EMOM
MIN 1 - 1 Squat Clean + 1 Front Squat (building)
MIN 2 - :30 Row (moderate)
(Score is Weight)
I Believe You Have My Stapler!
COMPETE (RX+)
FOR TIME
10-8-6-4-2
Front Squats (225/155)
500m/450m Row after every set
FREEDOM (RX):
FOR TIME
10-8-6-4-2
Front Squats (185/125)
500m/450m Row after every set
(Score is Time)
Barbell comes from the floor
INDEPENDENCE (Intermediate):
FOR TIME
10-8-6-4-2
Front Squats (155/105)
500m/450m Row after every set
Barbell comes from the floor
LIBERTY (Beginner):
FOR TIME
10-8-6-4-2
Dumbbell Front Squats (light-moderate)
300m/250m Row after every set
Target Time: 14:00-18:00
Time Cap: 20:00
Hi, My Name Is Steve
COMPETE (RX+)
AMRAP 20:00
21 Box Jump Over (24/20)
12 Strict Pull Ups
9 Strict Handstand Push Ups
FREEDOM (RX):
AMRAP 20:00
21 Box Jump Over (24/20)
15 Pull Ups
6 Strict Handstand Push Ups (Or 9 Handstand Push Ups)
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate):
AMRAP 20:00
15 Box Jump Over (24/20)
12 Pull Ups
9 DB Strict Press (35s/25s) or 6 Handstand Push Ups
(Score is Rounds + Reps)
LIBERTY (Beginner):
AMRAP 20:00
15 Box Step Overs (20)
12 Jumping Pull Ups or Ring Rows
9 DB Strict Press (Light)
(Score is Rounds + Reps)
Target: 6-8 Rounds
Minimum: 4-6 Rounds
Box Squat
Set 1 -
10 Reps
Set 2 -
10 Reps
Set 3 -
10 Reps
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)
Sounds Like Somebody’s Got A Case of the Monday’s
COMPETE (RX+)
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Snatch (50/35)
Max GHDs
-Rest 1:00 between sets-
FREEDOM (RX):
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch (50/35)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
INDEPENDENCE (Intermediate):
3-3-3-4:00 AMRAP
16/13 Calorie Air Bike
20 Dumbbell Alt Snatch (35/25)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
LIBERTY (Beginner):
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
14 Dumbbell Alt Snatch (light)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
Target # of reps: 25+
Minimum # of reps: 15
Open Gym
9:00-10:00 with Coach Matt!
Mayhem Affiliate: 3:-00-4:00 with Coach Mike!
Deadlift
Every 2:00 for 20:00, perform 4 deadlifts. Start light and build
Short and Sweet
AMRAP 12
15 Deadlifts (135/95)
12 Box Jumps (24/20)
9 Strict Hanging Knee Raises
200m Run
Score = Rounds and Reps
Kettlebell by Patrice!
Partners (YGIG, :30 on / :30 off)
5 Rounds
Kettlebell Swings (53/35)
Kettlebell Box Step Ups (24/20)
Burpees
Goblet Squats (53/35)
*200m Run together on 2:00 clock, rest until next round
Time Cap: 30:00
TABATA
Partner (2 Rounds, :40 on, :20 rest)
WB Plank Pass
WB Sit Ups
WB Standing Over Under
WB Russian Twist
Pimm’s Cup
COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time)
-Rest until 12:00, then move on to Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
500m Row
80 Wall Balls (20/14) or 100 Wall Balls (14/10)
(Score is Time)
-Rest until 12:00, then move on to Part 2-
LIBERTY (Beginner):
FOR TIME
500m Row
50 Wall Balls (light)
(Score is Time)
-Rest until 12:00, then move on to Part 2-
Target Time: 5:30-7:00
Time Cap: 10:00
Back Squat
Starting at the 12:00 mark:
FREEDOM (RX):
ON A 15:00 CLOCK
1RM Back Squat
(Score is Weight)
INDEPENDENCE (Intermediate):
No change to workout
LIBERTY (Beginner):
ON A 15:00 CLOCK
Heavy Back Squat (not a max)
(Score is Weight)
Bench Press
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)
Championship Point
COMPETE (RX+)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (185/125)
10 Push Ups after every set
FREEDOM (RX):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
(Score is Time)
INDEPENDENCE (Intermediate):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/75)
10 Push Ups after every set
(Score is Time)
LIBERTY (Beginner):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Hang Power Clean (light)
7 Incline Push Ups after every set
(Score is Time)
Target Time: 5:00-7:00
Time Cap: 12:00
Snatch
EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)
Serena v. Venus
COMPETE (RX+)
FOR TIME
21-15-9
Overhead Squat (135/95)
Toes to Bar
-Rest until 8:00-
FREEDOM (RX):
FOR TIME
21-15-9
Overhead Squat (115/75)
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
21-15-9
Overhead Squat (95/65)
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-
LIBERTY (Beginner):
FOR TIME
21-15-9
Dumbbell Goblet Squat (light)
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-
Target Time: 2:30-3:30
Time Cap: 6:00
Part 2
COMPETE (RX+)
FOR TIME
21-15-9
Lateral Burpee Over Bar
Toes to Bar
FREEDOM (RX):
FOR TIME
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(Score is Time, 6:00 Time Cap)
INDEPENDENCE (Intermediate):
FOR TIME
21-15-9
Lateral Burpee Over Bar
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
LIBERTY (Beginner):
FOR TIME
21-15-9
Up Downs
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
Target Time: 2:30-3:30
Time Cap: 6:00
Grass Court
COMPETE (RX+)
20:00 AMRAP
50 Double Unders (Heavy)
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders (Heavy)
50 V-Ups
50 Double Unders (Heavy)
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
FREEDOM (RX):
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
INDEPENDENCE (Intermediate):
20:00 AMRAP
35 Double Unders
50 Single Arm Dumbbell Push Press (35/25)
35 Double Unders
50 Abmat Sit Ups
35 Double Unders
32/26 Calorie Air Bike or 40/32 Calorie Bike Erg
LIBERTY (Beginner):
20:00 AMRAP
30 Single Unders
30 Single Arm Dumbbell Push Press (light)
30 Single Unders
30 Abmat Sit Ups
30 Single Unders
25/20 Calorie Air Bike or 30/24 Calorie Bike Erg
Target # of Rounds: 2+
Minimum # of Rounds: 1.5-2
Federer vs. Nadal
COMPETE (RX+)
FOR TIME
400m Run
18 Bar Muscle Ups
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
FREEDOM (RX):
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
INDEPENDENCE (Intermediate):
FOR TIME
400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.
LIBERTY (Beginner):
FOR TIME
400m Run
15 Ring Rows or Jumping Pull Ups
300m Run
12 Ring Rows or Jumping Pull Ups
200m Run
9 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set
Target Time: 9:00-12:00
Time Cap: 20:00
Kettlebell and Core
8:00-9:00am with Coach Matt!
Open Gym
9:00-10:00am with Coach Matt!
Partner Fight Gone Bad
6 Rounds with a Partner
:30 on/:30 off YGIG
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20in)
Push Press (75/55)
Row (Calories)
1 Minute Rest - Together
Rockets’ Red Glare
COMPETE (RX+)
5 SETS FOR 3:00
25/20 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between sets-
FREEDOM (RX):
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)
INDEPENDENCE (Intermediate):
5 SETS FOR 3:00
16/12 Calorie Air Bike
35 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
LIBERTY (Beginner):
5 SETS FOR 3:00
12/10 Calorie Air Bike
50 Single Unders
Max Hanging Knee Raises in Remaining Time
-Rest 1:30 between Sets-
Target: 90-120+ reps
Minimum: 50-90 reps
Shoulder Press
ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack
(Score is Weight)
Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced):
Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate):
Kick Ups/Box Pike Walk
Liberty (Beginner):
Bear Crawl/Wall Walk
Purple Mountains Majesty
COMPETE (RX+)
10 ROUNDS FOR TIME:
10 Kettlebell Swings (70/53)
50ft Kettlebell Lunge (70/53)
FREEDOM (RX):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
(Score is Time)
INDEPENDENCE (Intermediate):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (35/26)
50ft Kettlebell Lunge (35/26)
LIBERTY (Beginner):
10 ROUNDS FOR TIME:
10 Russian Kettlebell Swings (light)
25ft Kettlebell Lunge (light)
Target Time: 10:00-12:00
Time Cap: 15:00
1-Mile Run
FREEDOM (RX):
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
-Rest Until 15:00 mark then complete Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-
LIBERTY (Beginner):
FOR TIME
800m Run
-Rest Until 15:00 mark then complete Part 2-
Target Time: 6:30-9:00
Time Cap: 10:00
Part 2
COMPETE (RX+)
15:00 AMRAP
5 Strict Weighted Pull Ups (35/25)
10 Deficit Push Ups (4in/2in)
15 GHDs
FREEDOM (RX):
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate):
15:00 AMRAP
4 Strict Pull Ups
8 Push Ups
12 Sit Ups
LIBERTY (Beginner):
15:00 AMRAP
6 Ring Rows
10 Plate Floor Press
10 Sit Ups
Target # of rounds: 7-11
Grace
FREEDOM (RX):
"GRACE"
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
-Rest until the 10:00 mark, then Complete Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
30 Clean & Jerks (115/75)
-Rest until the 10:00 mark, then Complete Part 2-
LIBERTY (Beginner):
FOR TIME
20 Clean & Push Press (light)
-Rest until the 10:00 mark, then Complete Part 2-
Target Time: 2:30-4:30
Time Cap: 5:00
Part 2
COMPETE (RX+)
EVERY :30 FOR 10:00
1 Power Clean and Jerk (225/155)
FREEDOM (RX):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (185/125)
INDEPENDENCE (Intermediate):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (155/105)
LIBERTY (Beginner):
EVERY :30 FOR 10:00
1 Power Clean and Push Press (moderate)