Power Snatch + Hang Squat Snatch + Overhead Squat

Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%

Snatch Pull

3×3 Snatch Pull @80-90%

Action Hank

Affiliate Compete (RX+)

21-18-15-12-9-6

Deadlifts (225/155)

GHDs (Or V-Ups)

Freedom (RX'd)
21-18-15-12-9-6
Deadlifts (185/125)
GHDs (or V-ups or Stick Sit-ups)

Independence
21-18-15-12-9-6
Deadlifts (155/105)
GHDs + 6in Riser (or V-ups or Stick Sit-ups)

Liberty
21-18-15-12-9-6
Dumbbell Deadlifts (light)
Sit Ups

• Target time: 6:00-8:00

• Time cap: 12:00

Bench Press

Max Rep Bench Press + Burn Out Set

Week 2:
Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Agent Honeydew

Affiliate Compete (RX+)

15:00 AMRAP

19/16 Calorie Row

19 Dumbbell Bench Press (50s/35s)

Freedom (RX'd)
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (35s/25s)

Independence
15:00 AMRAP
15/12 Calorie Row
15 Dumbbell Bench Press (35s/25s)

Liberty
15:00 AMRAP
12/10 Calorie Row
10 Dumbbell Bench Press (light)

• Target Number of Rounds: 6.5 + Rounds

• Minimum Number of Rounds before scaling: 5 Rounds

Manark

Affiliate Compete (RX+)

5x50ft Shuttle Runs

10 Box Jump Overs (30/24)

20 Kettlebell Swings (70/53)

6x50ft Shuttle Runs

12 Box Jump Overs (30/24)

24 Kettlebell Swings 70/53)

7x50ft Shuttle Runs

14 Box Jump Overs (30/24)

28 Kettlebell Swings (70/53)

8x50ft Shuttle Runs

16 Box Jump Overs (30/24)

32 Kettlebell Swings (70/53)

Freedom (RX'd)
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
* Each shuttle run rep is 25 feet down + 25 feet back.

Independence
5x50ft Shuttle Runs
10 Box Jump Overs (24/20)
20 Kettlebell Swings (35/26)
6x50ft Shuttle Runs
12 Box Jump Overs (24/20)
24 Kettlebell Swings (35/26)
7x50ft Shuttle Runs
14 Box Jump Overs (24/20)
28 Kettlebell Swings (35/26)
8x50ft Shuttle Runs
16 Box Jump Overs (24/20)
32 Kettlebell Swings (35/26)

Liberty
4 Rounds
4x50ft Shuttle Runs
8 Box Step Ups (20)
16 Russian Kettlebell Swings (light)

• Target time: 14-16:00

• Time cap: 20:00

Turkish Get Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Back Squat

Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Dee Dee

Affiliate Compete (RX+)

2:00 AMRAP (5 sets)

15/12 Calorie Air Bike

10 Front Squats (135/95)

Max Bar Facing Burpees

-rest 2:00 between sets-

Freedom (RX'd)
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-

Independence
2:00 AMRAP (5 sets)
10/8 Calorie Air Bike
10 Front Squats (95/65)
Max Bar Facing Burpees
-rest 2:00 between sets-

Liberty
2:00 AMRAP (5 sets)
8/7 Calorie Air Bike
10 Dumbbell Front Squats (light)
Max Up Downs
-rest 2:00 between sets-

• Target number of reps each set: 10+ Reps

• Minimum number of reps before scaling: 6 Reps

Gymnastics: Ring Dips

Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round

Dexter

Affiliate Compete (RX+)

10 Rounds

40 Double Unders

10 Toes to Bar

3 Wall Walks

Freedom (RX'd)
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks

Independence
10 Rounds
30 Double Unders
5 Toes to Bar
2 Wall Walks

Liberty
10 Rounds
30 Single Unders
5 Hanging Knee Raises
2 Inchworms

• Target time: 12-14:00

• Time cap: 20:00

Open Gym

8-10am with Coach Matt!

Sweaty Saturday

Teams of 2 (1 works, 1 rests) Split reps as desired

For Time

40 Strict Pull Ups

1000m row (split)

60 Devil's Press (35/25)

1000m ski erg (split)

80 Push Ups

1000m Row (split)

100 Air Squats

80 Cal Bike (split)

Numbuh Four

Affiliate Compete (RX+)

10 Squat Snatch (155/105)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (155/105)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (155/105)

Freedom (RX'd)
10 Squat Snatch (135/95)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (135/95)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (135/95)

Independence
10 Squat Snatch (115/80)
10x50ft Shuttle Runs
25 GHDs (Or V-Ups)
10 Squat Snatch (115/80)
25 GHDs (Or V-Ups)
10x50ft Shuttle Runs
10 Squat Snatch (115/80)

Liberty
12 Dumbbell Snatch (light)
8x50ft Shuttle Runs
24 Sit Ups
12 Dumbbell Snatch (light)
24 Sit Ups
8x50ft Shuttle Runs
12 Dumbbell Snatch (light)

• Target time: 12-14:00

• Time cap: 16:00

Gymnastics Rope Climbs

Strength Option - EMOM8:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig or Ring Rows
Even Minute: 10 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3 Rope Pull to Stand
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 2 Rope Climbs

Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM [ADD 1 Rope Climb Each Round until you can’t add, max of 8 minutes]
Odd: 1, 2, 3, 4 Rope Climbs
Even: 15 Kipping Pull Ups

Gymnastics: Strict Pull-Ups

Strength Option - EMOM6:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 5-7 Strict Pull Ups

Conditioning Option
Criteria to be able to do this option: Can do 5-7 Strict Pull Ups in a Row
Minute 1: 3 Burpee Pull Ups INTO 2 Strict Pull Ups
Minute 2: 3 Burpee Pull Ups INTO 3 Strict Pull Ups
Minute 3: 3 Burpee Pull Ups INTO 4 Strict Pull Ups…
* Continue adding one strict pull-up each minute until minute 6. If you fail, repeat the previous minute until 6 minutes are complete.

Bench Press

Max Rep Bench Press + Burn Out Set

Week 1:
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Knightbrace

Affiliate Compete (RX+)

5 Rounds

1:00 Max Double Unders

1:00 Max Deficit Push Ups (4in/2in)

1:00 Rest

Freedom (RX'd)
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest

Independence
No Change to Workout

Liberty
5 Rounds
1:00 Max Single Unders
1:00 Max Plate Press
1:00 Rest

• Target number of reps each set:
  Double Unders: 70+
  Push Ups: Men: 20+/Women: 15+

• Minimum number of reps before scaling:
  Double Unders: 40
  Push Ups: Men: 12/Women: 8

Numbuh Three

Affiliate Compete Freedom/Independence/Liberty:
Tabata Row (30 rounds)
20-seconds Max Distance Row
10-second Rest

Target Total Meters:

• Men: 1900+ Meters

• Women: 1600+ Meters

Mayhem Mini-Pump: Leg Day

3 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Barbell Romanian Deadlift
Hamstring Ring Curls
Seated Dumbbell Calf Raise

Power Clean + Hang Squat Clean + Push Jerk

Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean

After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-

Numbuh Two

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)

Independence
18-15-12-9-6-3
Calorie Air Bike
Dumbbell Deadlifts (35s/25s)
Dumbbell Hang Power Cleans (35s/25s)
Dumbbell Shoulder to Overhead (35s/25s)
(Womens Calories: 15-12-9-7-5-3)

Liberty
14-12-10-8-6-4
Calorie Air Bike
Dumbbell Deadlifts (light)
Dumbbell Hang Power Cleans (light)
Dumbbell Shoulder to Overhead (light)
(Womens Calories: 12-10-8-6-4-2)

• Target time: 15-17:00

• Time cap: 18:00

Back Squat

Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below

Nigel Uno

Affiliate Compete (RX+)

Every 4:00 (4 sets)

15 Toes to Bar

20 Burpee Box Jump Overs (24/20)

15 Toes to Bar

Freedom (RX'd)
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs (24/20)
12 Toes to Bar

Independence
Every 4:00 (4 sets)
10 Toes to Bar
12 Burpee Box Jump Overs (24/20)
10 Toes to Bar

Liberty
Every 4:00 (4 sets)
10 Hanging Knee Raises
10 Up Downs + Box Step Up (24/20)
10 Hanging Knee Raises

• Target time each set: 2:15-2:45

• Time cap each set: 3:00

Open Gym

8-10am with Coach Matt!

Saturday with Coach Mike!

AMRAP 35

10 Alternating DB Hang Snatches (50/35)

10 Goblet Squats

10 Sit Ups

Each partner completes a round and then splits a 500m Row or 400m Run

Gymnastics Skill Review

Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today's workout.

* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups

Newgrange

Affiliate Compete (RX+)

4 sets (Every 5:00)

6 Bar Muscle Ups (Or 10 Chest to Bar)

12 Overhead Squats (95/65)

6x50ft Shuttle Runs

12 Overhead Squats (95/65)

6 Bar Muscle Ups (Or 10 Chest to Bar)

Freedom (RX'd)
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)

Independence
4 Sets (Every 5:00)
3 Bar Muscle Ups (Or 6 Chest to Bar)
10 Overhead Squats (75/55)
5x50ft Shuttle Runs
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)

Liberty
4 Sets (Every 5:00)
5 Jumping Pull Ups
10 Dumbbell Front Squats (light)
4x50ft Shuttle Runs
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups

• Target time each set: 2:30-3:15

• Time cap each set: 3:30

Glendalough

Affiliate Compete (RX+)

2000/1750m Row

-into-

300 Single Unders

50 Strict Abmat Sit Ups

200 Double Unders

50 V-Ups

100 Crossover Singles

50 Abmat Sit Ups

Freedom (RX'd)
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups

Independence
1750/1500m Row
-into-
150 Single Unders
40 Strict Abmat Sit Ups
100 Double Unders
40 V-Ups
50 Crossover Singles
40 Abmat Sit Ups

Liberty
1500/1300m Row
-into-
150 Single Unders
30 Abmat Sit Ups
100 Single Unders
30 Alternating V-Ups
50 Single Unders
30 Abmat Sit Ups

• Target time: 15-17:00

• Time cap: 22:00

Accessory

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Gymnastics: Handstand Push-Ups

For the last week of the Open, we're adding this as a Coach's Choice skill review. We'd like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.

We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups

Score is reps. Note your level in comments.

Kilkenny

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)

Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

Independence
For Time:
40/32 Calorie Air Bike
+Total seconds Burpees to Bar

Liberty
For Time:
30/24 Calorie Air Bike
+Total seconds Up Downs

• Target time: Sub 8:00

• Time cap: 15:00

Bench Press

- Build to a heavy single
* Rest a little longer than normal between sets when you reach heavier weights *

Limerick

Affiliate Compete (RX+)

10:00 AMRAP

10 Dumbbell Bench Press (70s/50s)

7 Strict Pull Ups

Freedom (RX'd)
10:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups (Or 10 Ring Rows)

Independence
10:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
4 Strict Pull Ups (Or 8 Ring Rows)

Liberty
10:00 AMRAP
10 Dumbbell Bench Press (light)
10 Ring Rows

• Target number of Rounds: 7+ Rounds

• Minimum number of Rounds before scaling: 6 Rounds

Galway

Affiliate Compete (RX+)

Every 12:00 (2 sets)

3 Rounds

24 Wall Balls (20/14)

12 Toes to Bar

6 Clean and Jerks (155/105)

Freedom (RX'd)
Every 12:00 (2 sets)
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (135/95)

Independence
Every 12:00 (2 sets)
3 rounds
20 Wall Balls (14/10)
10 Toes to Bar
5 Clean and Jerks (115/85)

Liberty
Every 12:00 (2 sets)
3 rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
5 Dumbbell Clean and Jerks (light)

• Target time each set: 5-7:00

• Time cap each set: 9:00

Mayhem Mini-Pump: Leg Day

3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-Rest 2 minutes between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Elevated Toe Double DB Romanian Deadlift
DB Box Step Ups

Open Gym

8-10am with Coach Matt!