No Classes
RUN FOR THE ROSES
AMRAP 30 - With a Partner
200m Run (Together)
20 Alternating Dumbbell Snatches
20 Box Jumps
20 Dumbbell Goblet Squats
10 Synchronized Push Ups
20 Double Dumbbell Push Presses
RX+ (70/50)(24/20)
RX (50/35)(24/20)
Score = Rounds and Reps
- Both athletes must complete the 200m run together every round
- Both athletes must perform the 10 synchronized push ups together
- For the snatches, box jumps, goblet squats, and push presses, one partner works at a time. Split the 20 reps however you want and switch whenever you want
Push Press
EVERY 2:00 (4 SETS)
6 Push Press
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)
WORKOUT
COMPETE (RX+)
10 ROUNDS FOR TIME
200/175m Row
48 Double Unders
8 Shoulder to Overhead (135/95)
FREEDOM (RX)
10 ROUNDS FOR TIME
200/175m Row
48 Double Unders
8 Push Press (115/75)
(Scored by Time)
INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
200/175m Row
35 Double Unders
8 Push Press (95/65)
LIBERTY (Beginner)
10 ROUNDS FOR TIME
150/100m Row
30 Single Unders
8 DB Push Press (Light)
Target Time: 18:00-21:00
Time Cap: 25:00
WORKOUT
COMPETE (RX+)
EVERY 5:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Front Squats (225/155)
*Bar comes from the ground
FREEDOM (RX)
EVERY 5:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (225/155)
(Scored by Slowest Set)
*Bar comes from the rack
INDEPENDENCE (Intermediate)
EVERY 5:00 (5 SETS)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (185/125)
*Bar comes from the rack
LIBERTY (Beginner)
EVERY 5:00 (5 SETS)
10/8 Calorie Air Bike
10 Box Step-Overs (20/16)
10 KB or DB Goblet Squats (Moderate)
Target time: 2:45-3:00 slowest set
Time Cap: 3:30 per set
Strength / Skill
EVERY 1:00 (8:00)
MIN 1 - 3 Reps of: 1 Kick Up + 1 HSPU Negative (:02-:03)
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
*Option to use 1-2 AbMats or Perform 3 Reps of Box Pike Negatives
(No Measure)
WORKOUT
COMPETE (RX+)
2 SETS
50ft Single DB Walking Lunge (70/50)
21 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
15 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
9 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
-Rest 3:00 b/t Sets-
FREEDOM (RX)
2 SETS
50ft Single DB Walking Lunge (70/50)
21 Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
15 Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
9 Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)
INDEPENDENCE (Intermediate)
2 SETS
50ft Single DB Walking Lunge (50/35)
12 Handstand Push Ups OR 12/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
9 Handstand Push Ups OR 9/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
6 Handstand Push Ups OR 6/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
-Rest 3:00 b/t Sets-
LIBERTY (Beginner)
2 SETS
50ft Walking Lunge
21 Single DB Single Press (light)
50ft Walking Lunge
15 Single DB Strict Press (light)
50ft Walking Lunge
9 Single DB Strict Press (light)
50ft Walking Lunge
-Rest 3:00 b/t Sets-
Target Time: 6:00-7:30 per set
Time Cap: 8:00 per set
Bar to Bar
FREEDOM (RX)
"BAR TO BAR"
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6" Above Standing Reach
(Scored by Time)
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
15 Toes to Bar
15 Burpees to Bar
*Target is 6" Above Standing Reach
LIBERTY (Beginner)
5 ROUNDS FOR TIME
10 Hanging Knee Raises
10 Up Downs
Target Time: 9:30-11:30
Time Cap: 16:00
Strength / Skill
3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
Front Squat
EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)
WORKOUT
COMPETE (RX+)
FOR TIME
400m Run
12 Clean and Jerks (155/105)
400m Run
9 Clean and Jerks (155/105)
400m Run
6 Clean and Jerks (155/105)
* Unbroken Clean and Jerks, 200m Penalty Run each break
FREEDOM (RX)
FOR TIME
400m Run
15 Clean and Jerks (135/95)
400m Run
12 Clean and Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
400m Run
15 Clean and Jerks (115/75)
400m Run
12 Clean and Jerks (115/75)
400m Run
9 Clean and Jerks (115/75)
* Unbroken Clean and Jerks, 200m Penalty Run each break
LIBERTY (Beginner)
FOR TIME
400m Run
15 DB Clean and Push Press (light)
400m Run
12 DB Clean and Push Press (light)
400m Run
9 DB Clean and Push Press (light)
* Unbroken Clean and Push Press, 200m Penalty Run each break
Target Time: 10:00-13:00
Time Cap: 16:00
Open Gym
9:00-10:00am with Coach Matt!
WORKOUT
AMRAP 24 - With a Partner
10 KB Seated Passes
10 KB Alternating Overhead Squats
10 KB Row and Lifts
10 KB Shoulder Swings
10 KB Floor Raises
WORKOUT
COMPETE (RX+)
12-9-7-5
Ring Muscle-Up
Deadlift (315/205)
FREEDOM (RX)
FOR TIME
9-7-5
Bar Muscle-Up
Deadlift (315/205)
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
9-7-5
Bar Muscle-Up*
Deadlift (255/175)
*Option for 18-14-10 Chest to Bar
LIBERTY (Beginner)
FOR TIME
9-7-5
Push-Up + Jumping Pull-Up*
Deadlift (Moderate)
*1 Rep = 1 Push-Up + Jumping Pull-Up
Target Time: 3:00-5:00
Time Cap: 8:00
Deadlift
FOR LOAD (Post-Workout)
5-4-3-2-1-1-1
Deadlift*
*Start with workout weight and Build
(Score is Heaviest Weight)
WORKOUT
COMPETE (RX+)
8 SETS
48 Double Unders
12 Burpee Box Jump (24/20)
12 Toes to Bar
-Rest 1:00 between Sets-
FREEDOM (RX)
8 SETS
48 Double Unders
12 Burpees to Bar
12 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6" above standing reach
(Score is Slowest Set)
INDEPENDENCE (Intermediate)
8 SETS
36 Double Unders
10 Burpees to Bar
10 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6" above standing reach
LIBERTY (Beginner)
8 SETS
48 Single Unders
10 Up Downs
10 Hanging Knee Raises
-Rest 1:00 between Sets-
Target Time per set: 1:30-1:45
Time Cap per set: 2:30
WORKOUT
FREEDOM (RX)
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (135/85)
LIBERTY (Beginner)
FOR TIME
3k Row*
*Every 3:00 (including 0:00), Perform 10 Dumbbell Bench Press (light)
Target Time: 22:00-24:00
Time Cap: 34:00
Front Squat
EVERY 1:30 (10 SETS)
2 Front Squats*
*Start Moderate and Build to Heavy (RPE 8-9)
(Score is the Heaviest Weight)
WORKOUT
COMPETE (RX+)
12:00 AMRAP
30 Wall Balls (20/14)
3 Legless Rope Climbs
FREEDOM (RX)
12:00 AMRAP
30 Air Squats
3 Rope Climbs
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate)
12:00 AMRAP
30 Air Squats
2 Rope Climbs or 10 Strict Pull Ups
LIBERTY (Beginner)
12:00 AMRAP
20 Air Squats
10 Ring Rows
Target # of rounds: 6-7
Minimum # of rounds: 4-6
Isabel
FREEDOM (RX)
"ISABEL"
FOR TIME
30 Snatches (135/95)
*Option for Squat or Power*
(Score is Time)
-Rest Until 10:00 Mark then Complete Part 2-
INDEPENDENCE (Intermediate)
FOR TIME
30 Power Snatch (115/75)
-Rest Until 10:00 Mark then Complete Part 2-
LIBERTY (Beginner)
FOR TIME
30 Hang Power Snatch (Light)
-Rest Until 10:00 Mark then Complete Part 2-
Target Time: Sub 4:00
Time Cap: 8:00
Part 2
FREEDOM (RX)
FOR LOAD
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)
INDEPENDENCE (Intermediate)
FOR LOAD
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)
LIBERTY (Beginner)
FOR LOAD
EVERY :30 FOR 10:00
1 Hang Power Snatch (Moderate)*
*Should be heavier than workout weight.
(Score is Weight)
Kettlebell and Core
8:00-9:00am with Coach Matt!
Open Gym
9:00-10:00 with Coach Matt!
Mayhem Affiliate Class (3:00-4:00pm with Coach Mike!)
Deadlift
Build to a Heavy 3-rep
20:00
WORKOUT
10-15-20-15-10
Calorie Row
Alternating Dumbbell Snatch (50/35)
Goblet Squat
Burpees Over Dumbbell
Row, Row, Row you boat, gently down the Ski
2 fifteen minute AMRAP's with a 3 minute rest in between
Score is total distance on both machines
Switch when partner 1 finishes their part
15 minute AMRAP 1
Partner 1 - 20m sled pull + 30 air squats
Partner 2 - Max Distance Row
rest 3 minutes
15 minute AMRAP 2
Partner 1 - 30 Russian KB swings + 30 sit ups
Partner 2 - Max Distance Ski erg
Push Press
EVERY 1:00 (8:00)
MIN 1 - 10 Push Press @ RPE 6/7
MIN 2 - :30 Row
(Score is Weight)
WORKOUT
COMPETE (RX+)
EVERY 3:00 (6 SETS)
250/225m Row
75 Double Unders
3 Clean and Jerks (225/155)
FREEDOM (RX)
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks (185/125)
(Score is Slowest Time)
INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
250/225m Row
35 Double Unders
5 Clean and Jerks (155/105)
LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
200/175m Row
35 Single Unders
5 Dumbbell Clean and Push Press (light)
Target Time per set: SUB 2:00
Time Cap per set: 2:30
Back Squat
FOR LOAD
5-4-3-2-1-1-1
Back Squat
(Score is Heaviest Weight)
WORKOUT
COMPETE (RX+)
5 ROUNDS FOR TIME
30 DB Goblet Lunges (50/35)
30 GHD Sit Ups
FREEDOM (RX)
5 ROUNDS FOR TIME
40 Step Back Lunges
30 Sit Ups*
*Option for GHD Sit-Ups
(Scored by Time)
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
30 Step Back Lunges
30 Sit Ups
LIBERTY (Beginner)
5 ROUNDS FOR TIME
20 Step Back Lunges
20 Sit Ups
Target Time: 10:00-12:00
Time Cap: 18:00
Strength/Skill
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
Options...
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)
INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders
WORKOUT
COMPETE (RX+)
10 ROUNDS
200m Run
10 Kettlebell Swings (70/53)
5 Box Jumps (30/24)
FREEDOM (RX)
10 ROUNDS
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (30/24)
(Scored by Time)
KG: 32/24
INDEPENDENCE (Intermediate)
10 ROUNDS
200m Run
10 Kettlebell Swings (35/26)
5 Box Jumps (24/20)
(Scored by Time)
KG: 24/16
LIBERTY (Beginner)
10 ROUNDS
100m Run
10 Russian Kettlebell Swings (light)
6 Box Step Ups (20/16)
(Scored by Time)
Target Time: 15:00-17:30
Time Cap: 22:00
Power Snatch
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Set 5 -
3 Reps
5 SETS:
3 Power Snatch @ RPE 7/8*
*Touch & Go Reps
(Score is Weight)
WORKOUT
COMPETE (RX+)
2 SETS
15/12 Calorie Air Bike
12 Chest to Bar
12 Bar Muscle-Ups
15/12 Calorie Air Bike
24 Pull-Ups
15/12 Calorie Air Bike
FREEDOM (RX)
2 SETS
12/10 Calorie Air Bike
24 Chest to Bar
12/10 Calorie Air Bike
24 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)
INDEPENDENCE (Intermediate)
2 SETS
12/10 Calorie Air Bike
16 Chest to Bar
12/10 Calorie Air Bike
20 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
LIBERTY (Beginner)
2 SETS
10/8 Calorie Air Bike
16 Ring Rows
10/8 Calorie Air Bike
16 Jumping Pull Ups
10/8 Calorie Air Bike
-Rest 3:00 between Sets-
Target Time per set: 4:15-5:00
Time Cap per set: 7:00