WORKOUT
With a Partner
Buy-In: 6:00 Bike
-into-
AMRAP 24
Wall Ball Thrusters
Hanging Knee Raises
Bench Dips
Plate Ground to Overhead
50ft Farmer's Carry
Lunges
-at 30:00-
Buy-Out: Row
WORKOUT
COMPETE (RX+)
3 ROUNDS FOR TIME:
30 Wall Balls (20/14)
30/25 Calorie Row
50ft Handstand Walk
Immediately Into…
3 ROUNDS FOR TIME:
20 Wall Balls (20/14)
20/16 Calorie Row
25ft Handstand Walk
FREEDOM (RX)
3 ROUNDS FOR TIME:
30 Wall Balls (20/14)
20/16 Calorie Row
8 Wall Walks
Immediately Into...
3 ROUNDS FOR TIME
15 Wall Balls (20/14)
15/12 Calorie Row
4 Wall Walks
(Scored by Total Time)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME:
25 Wall Balls (20/14)
15/12 Calorie Row
5 Wall Walks
Immediately Into...
3 ROUNDS FOR TIME
10 Wall Balls (20/14)
12/10 Calorie Row
3 Wall Walks
(Scored by Total Time)
LIBERTY (Beginner)
3 ROUNDS FOR TIME:
20 Single Dumbbell Thrusters (light)
12/10 Calorie Row
5 Inchworms
Immediately Into...
3 ROUNDS FOR TIME
10 Single Dumbbell Thrusters (light)
10/8 Calorie Row
3 Inchworms
(Scored by Total Time)
Target: 16:00-20:00
Time Cap: 25:00
Push Press
ON 10:00 CLOCK...
Build to a Heavy 8-Rep Push Press
(Score is Weight)
WORKOUT
COMPETE (RX+)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is to complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
FREEDOM (RX)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
INDEPENDENCE (Intermediate)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
LIBERTY (Beginner)
10 SETS (EVERY 2:00)
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
WORKOUT
COMPETE (RX+)
AMRAP 25:00
30/25 Calorie Air Bike
40 Alternating Lateral Box Step Overs (24/20)
50 Walking Lunges
60 Heavy Double Unders (or 30 Triple Unders)
FREEDOM (RX)
AMRAP 25:00
30/25 Calorie Air Bike
40 Alternating Lateral Box Step Overs (24/20)
50 Walking Lunges
60 Double Unders
(Scored by Total Rounds + Reps)
INDEPENDENCE (Intermediate)
AMRAP 25:00
25/20 Calorie Air Bike
30 Alternating Lateral Box Step Overs (24/20)
40 Walking Lunges
50 Double Unders
(Scored by Total Rounds + Reps)
LIBERTY (Beginner)
AMRAP 25:00
20/16 Calorie Air Bike
20 Alternating Lateral Box Step Overs (20/16)
30 Walking Lunges
40 Single Unders
(Scored by Total Rounds + Reps)
Target # of rounds: 4-5
Minimum # of rounds: 3-4
Front Squat
ON 12:00 CLOCK...
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
WORKOUT
COMPETE (RX+)
2 ROUNDS FOR TIME
800m Run
50 Toes to Bar
20 Thrusters (135/95)
FREEDOM (RX)
2 ROUNDS FOR TIME
800m Run
50 Toes to Bar
25 Thrusters (115/75)
(Scored by Time)
INDEPENDENCE (Intermediate)
2 ROUNDS FOR TIME
800m Run
40 Toes to Bar
25 Thrusters (95/65)
(Scored by Time)
LIBERTY (Beginner)
2 ROUNDS FOR TIME
600m Run
30 Hanging Knee Raises
20 Dumbbell Thrusters (light)
(Scored by Time)
Target Time: 14:00-16:00
Time Cap: 20:00
August Monthly Challenge
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
WORKOUT
COMPETE (RX+)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
7 Hang Power Cleans (185/125)
Max Push Ups in the remaining time
-Rest 1:00 between sets-
FREEDOM (RX)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (155/105)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
INDEPENDENCE (Intermediate)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (135/95)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
LIBERTY (Beginner)
5 SETS (2:00 AMRAP)
8 Lateral Up Downs Over Dumbbell
10 Dumbbell Hang Power Cleans (light)
Max Knee Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
Target: 125-150+ reps
Minimum: 75-100 reps
Kettlebell and Core
8:00-9:00am with Coach Matt!
Open Gym
9:00-10:00am with Coach Matt!
WORKOUT (3:00-4:00PM with COACH MIKE!)
Strength
Establish a Heavy Power Clean + Hang Power Clean + Front Squat
Time Cap: 20:00
WORKOUT
Buy-In: 500m Ski
-into-
4 Rounds
10 Power Cleans (135/95)
10 Box Jumps (24/20)
35 Double Unders
-into-
Buy-Out: 500m Ski
Soul Crusher
AMRAP 30
10 Wall Balls
10 Dumbbell Power Cleans
10 Dumbbell Push Press
10 Toes to Bar
10 Bike Calories
20 Wall Balls
20 Dumbbell Power Cleans
20 Dumbbell Push Press
20 Toes to Bar
20 Bike Calories
30 Wall Balls
30 Dumbbell Power Cleans
30 Dumbbell Push Press
30 Toes to Bar
30 Bike Calories
…Continue to add 10 reps each round
1-Mile Run
FREEDOM (RX)
"JULY '26 MONTHLY CHALLENGE"
FOR TIME
1 Mile Run
(Score is Time)
*Repeat of Monthly Challenge -- 7/1
-Rest Until 15:00 Mark then Complete-
INDEPENDENCE (Intermediate)
"JULY '26 MONTHLY CHALLENGE"
FOR TIME
1 Mile Run
(Score is Time)
*Repeat of Monthly Challenge -- 7/1
-Rest Until 15:00 Mark then Complete-
LIBERTY (Beginner)
"JULY '26 MONTHLY CHALLENGE"
FOR TIME
800m Run
(Score is Time)
*Repeat of Monthly Challenge -- 7/1
-Rest Until 15:00 Mark then Complete-
WORKOUT
COMPETE (RX+)
FOR TIME
50 Bench Press (185/135)*
*Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break.
FREEDOM (RX)
FOR TIME
50 Bench Press (155/95)*
*Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break.
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
50 Bench Press (135/85)*
*Workout starts with 10 Russian KB Swings (53/35) and complete 10 Russian KB Swings every time you break.
(Score is Time)
LIBERTY (Beginner)
FOR TIME
50 DB Bench Press (Moderate)*
*Workout starts with 5 Russian KB Swings (Mod) and complete 5 Russian KB Swings every time you break.
(Score is Time)
Time Cap: 10:00
3-Position Power Snatch
5 SETS*
1 Power Snatch
1 Hang Power Snatch
1 High Hang Power Snatch
*Complete each set unbroken. Start light-mod and build.
-Rest as Needed between Sets-
(Score is the Heaviest Weight)
WORKOUT
COMPETE (RX+)
12:00 AMRAP
3 Squat Snatch (155/105)
6 Overhead Squats (155/105)
9 Bar Facing Burpees
FREEDOM (RX)
12:00 AMRAP
3 Squat Snatch (135/95)
6 Overhead Squats (135/95)
9 Bar Facing Burpees
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate)
12:00 AMRAP
3 Power Snatch (115/75)
6 Overhead Squats (115/75)
9 Bar Facing Burpees
(Score is Rounds + Reps)
LIBERTY (Beginner)
12:00 AMRAP
3 Power Cleans (light)
6 Front Squats (light)
9 Up-Downs
(Score is Rounds + Reps)
Target # of rounds: 6-7+
Minimum # of rounds: 4-6
Deadlift
ON A 15:00 CLOCK...
Establish 3RM Deadlift*
(Score is Weight)
WORKOUT
COMPETE (RX+)
2 SETS
100ft Dumbbell Farmers Carry (100s/70s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (100s/70s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (100s/70s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (100s/70s)
-Rest 2:00 b/t Sets-
FREEDOM (RX)
2 SETS
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
-Rest 2:00 b/t Sets-
(Score is Total Time)
INDEPENDENCE (Intermediate)
2 SETS
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
-Rest 2:00 b/t Sets-
(Score is Total Time)
LIBERTY (Beginner)
2 SETS
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
-Rest 2:00 b/t Sets-
(Score is Total Time)
Target: 13:00-15:00
Time Cap: 18:00
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
WORKOUT
COMPETE (RX+)
20:00 AMRAP
30/25 Calorie Air Bike
20 GHD Sit-Ups
10 Strict Handstand Push-Ups*
*Option for added deficit of 45lb Plates
FREEDOM (RX)
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups*
15 Handstand Push-Ups
(Score is Rounds + Reps)
*Option for GHDs
INDEPENDENCE (Intermediate)
20:00 AMRAP
20/16 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups or DB Push Press (50s/35s)
(Score is Rounds + Reps)
LIBERTY (Beginner)
20:00 AMRAP
15/12 Calorie Air Bike
10 Sit-Ups
10 DB Push Press (light)
(Score is Rounds + Reps)
Target # of rounds: 6-7
Minimum # of rounds: 5-6
Back Squat
ON A 15:00 CLOCK...
Establish 3RM Back Squat*
(Score is Weight)
WORKOUT
COMPETE (RX+)
FOR TIME
27-21-15-9-9
Front Squat (135/95)
Box Jump (24/20)
FREEDOM (RX)
FOR TIME
27-21-15-9-9
Front Squat (95/65)
Box Jump (24/20)
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
27-21-15-9-9
Front Squat (75/55)
Box Jump (24/20)
(Score is Time)
LIBERTY (Beginner)
FOR TIME
21-15-9-6-6
Dumbbell Front Squat (light)
Box Step Up (20/16)
(Score is Time)
Target Time: 8:00-11:00
Time Cap: 13:00
Open Gym
9:00-10:00am with Coach Matt!
Mayhem Affiliate Class (3:00-4:00 with Coach Mike!)
Shoulder Press
3 reps every 2:00 for 20:00
WORKOUT
4 Rounds:
12 Toes to Bar
35 Double Unders
Snatch (8, 6, 4, 2)
200m Run
Men: 75, 95, 115, 135
Women: 65, 75, 85, 95
Time Cap: 18:00
Saturday with Coach Barbara!
With a Partner (YGIG)
Split reps / Split run
10 Burpees
400m Run
10 Burpees
25 Push Ups
400m Run
10 Burpees
25 Push Ups
50 Lunges (35s/25s)
400m Run
10 Burpees
25 Push Ups
50 Lunges (35s/25s)
100 Sit Ups
400m Run
10 Burpees
25 Push Ups
50 Lunges (35s/25s)
100 Sit Ups
150 Air Squats (35/25s)
400m Run
Scale Up: Dumbbells Deficit Push Up
Scale Down: No Dumbbells OR modify as needed
Time Cap: 40:00
Workout
FREEDOM (RX)
"NAUGHTY NANCY"
AMRAP 20:00
600m Run
25 Overhead Squats (135/95)
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate)
AMRAP 20:00
600m Run
25 Overhead Squats (95/65)
LIBERTY (Beginner)
AMRAP 20:00
400m Run
25 Dumbbell Goblet Squats (Light)
-Rest :30 b/t Rounds-
Target # of rounds: 3+
Minimum # of rounds: 2.5-3
Deadstop Deadlift
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Set 5 -
3 Reps
5x3
Deadstop Deadlift @70-80% or RPE 8
(Score is Weight)
Workout
COMPETE (RX+)
5 ROUNDS FOR TIME
5 Deadlifts (315/225)
20 Lateral Burpee Over Bar
FREEDOM (RX)
"CFG 8.4 HEAVY"
5 ROUNDS FOR TIME
5 Deadlifts (315/225)
10 Lateral Burpee Over Bar
(Scored by Time)
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
5 Deadlifts (275/185)
10 Lateral Burpee Over Bar
LIBERTY (Beginner)
5 ROUNDS FOR TIME
8 Deadlifts (Moderate)
8 Up Downs
Target Time: 6:00-8:00
Time Cap: 10:00
Workout
COMPETE (RX+)
AMRAP 24
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (155/105)
FREEDOM (RX)
"THE END"
AMRAP 24
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (135/95)
(Scored by Total Reps)
INDEPENDENCE (Intermediate)
AMRAP 24
15/12 Calorie Row
25 Wall Balls (20/14)
15 Toes to Bar
25 Box Jumps (24/20)
15 Kettlebell Sumo Deadlift High Pull (53/35)
25 Burpees
15 Shoulder to Overhead (115/75)
LIBERTY (Beginner)
AMRAP 24
10/8 Calorie Row
20 Wall Ball Thrusters (light)
10 Hanging Knee Raises
20 Box Step Ups (20/16)
10 Kettlebell Sumo Deadlift High Pull (light)
20 Up Downs
10 Dumbbell Push Press (moderate)
Target # of reps: 355
Minimum # of reps: 280-340
Strength / Skill
ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk
Workout
COMPETE (RX+)
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
8 Wall Walks (or 50ft HS Walk)
16 Overhead Alt. Lunges (135/95)
FREEDOM (RX)
"MIDLINE MARCH"
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
8 Wall Walks (or 50ft HS Walk)
16 Overhead Alt. Lunges (115/75)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
16 Overhead Alt. Lunges (95/65)
LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 5 Inchworms)
16 Plate Alt. Lunges (light)
Target Time: 13:00-15:00
Time Cap: 20:00
Strength / Skill
ON A 10:00 CLOCK
Box Dip, Top of the Ring Hold, Ring Dip Skill
Freedom (Advanced) - Kipping Ring Dip (Cycling)
Independence (Intermediate) - Top of the Ring Hold (Slow negative)
Liberty (Beginner) - Box Dip (1-2 feet on the box)
Elizabeth
COMPETE (RX+)
FOR TIME
21-15-9
Power Clean (155/105)
Strict Ring Dip
-Rest until the 10:00 mark-
FREEDOM (RX)
"ELIZABETH"
FOR TIME
21-15-9
Power Clean (135/95)
Ring Dip
(Scored by Time)
-Rest until the 10:00 mark-
INDEPENDENCE (Intermediate)
FOR TIME
21-15-9
Power Clean (115/75)
Box Dips
-Rest until the 10:00 mark-
LIBERTY (Beginner)
FOR TIME
21-15-9
Dumbbell Power Cleans (light)
Bar Push Ups
-Rest until the 10:00 mark-
Target Time: 5:30-6:00
Time Cap: 8:00
Part 2
FREEDOM (RX)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
INDEPENDENCE (Intermediate)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
LIBERTY (Beginner)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (Moderate)
(Scored by Weight)