Bench Press

Max Rep Bench Press + Burn Out Set

Week 8:

Max Rep Bench Press (+ 2.5-15 lbs from last week), 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 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 (or 1.25kg every 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

Failure to Launch

Affiliate Compete (RX+)

30 Shoulder to Overhead (115/85)

30 Box Jump Overs (20)

20 Shoulder to Overhead (135/95)

20 Box Jump Overs (24/20)

10 Shoulder to Overhead (155/105)

10 Box Jump Overs (30/24)

Freedom (RX'd)
30 Shoulder to Overhead (95/65)
30 Box Jump Overs (20)
20 Shoulder to Overhead (115/85)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (135/95)
10 Box Jump Overs (30/24)

Independence
30 Shoulder to Overhead (75/55)
30 Box Jump Overs (20)
20 Shoulder to Overhead (95/65)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (115/85)
10 Box Jump Overs (24/20)

Liberty
30 Dumbbell Push Press (light)
30 Box Step Ups (20)
20 Dumbbell Push Press (light)
20 Box Step Ups (24/20)
10 Dumbbell Push Press (light)
10 Box Step Ups (24/20)

• Target time: 8:00-10:00

• Time cap: 13:00

Alright, Alright, Alright

Affiliate Compete (RX+)

18:00 AMRAP

500/450m Row

25 GHDs (or stick sit-ups)

250/225m Row

25 V-Ups

Freedom (RX'd)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups

Independence
18:00 AMRAP
400/350m Row
25 Sit Ups
200/175m Row
25 Alternating Leg V-Ups

Liberty
18:00 AMRAP
300/250m Row
15 Sit Ups
150/125m Row
15 Crunches

• Target number of Rounds: 3.5+ Rounds

• Minimum number of Rounds before scaling: 2.5 Rounds

Mayhem Mini-Pump: Legs and Glutes

3-4 rounds:

10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-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

Dumbbell Cossack Squat
Weighted Hip Thrusts
Supermans

Power Snatch + Overhead Squat

Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM
-into-
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

Snatch Grip Deadlift

3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

The Wedding Planner

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)

Independence
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)

Liberty
12:00 AMRAP
5 Right Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge
5 Left Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds

McConaughey

400/360/320 Calorie Air Bike

-split as needed-

Freedom (RX'd)
Teams of 2
300/270/240 Calorie Air Bike
-split as needed-

Independence
Teams of 2
240/220/200 Calorie Air Bike
-split as needed-

Liberty
Teams of 2
200/180/160 Calorie Air Bike
-split as needed-

• Target time: Sub 17:00

• Time cap: 25:00

Accessory

Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-

* If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold.
* Athletes can partner up and perform an 8-minute hold, switching as desired. Try to even out total hold times between athletes.
* Score is the total time held, accumulated (4:00 is the goal)

Back Squat

Week 8: 20 Rep Back Squat (+2.5-15lbs from last week), 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 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 (or 1.25kg every 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

Dazed and Confused

Affiliate Compete (RX+)

With a Vest (20/14)

Freedom (RX'd)
20:00 AMRAP
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats

Independence
20:00 AMRAP
200m Run
8 Pull Ups
16 Push Ups
24 Air Squats

Liberty
20:00 AMRAP
200m Run
10 Ring Rows
15 Bar Push Ups
20 Air Squats

• Target number of Rounds: 4.5+ Rounds

• Minimum number of Rounds before scaling: 3.5 Rounds

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!

Breath Gone Missing

5 Rounds (1:00 Each Station)

Plate Sit-Ups (25/15)

Deadlifts (95/65)

Bike Calories

Thrusters (95/65)

Burpees

Rest

Score = Total reps

“If you ain’t first, your last!”

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time:
15 Clean and Jerks (155/105)
90 Wall Balls (20/14)
15 Clean and Jerks (155/105)

Independence
For Time:
15 Clean and Jerks (135/95)
90 Wall Balls (14/10)
15 Clean and Jerks (135/95)

Liberty
For Time:
15 Dumbbell Clean and Jerks (light)
50 Wall Balls Thrusters (light)
15 Dumbbell Clean and Jerks (light)

• Target time: 9:00-11:00

• Time cap: 15:00

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

Bench Press

Max Rep Bench Press + Burn Out Set

Week 7:

Max Rep Bench Press (+ 2.5-15 lbs from last week), 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 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 (or 1.25kg every 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

Talladega Superspeedway

Affiliate Compete (RX+)

2:30 AMRAP (5 sets)

60 Double Unders

10 Line Facing Burpees

Max Calorie Air Bike in the remaining time

-rest 1:00 between sets-

Freedom (RX'd)
2:00 AMRAP (5 sets)
50 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-

Independence
2:00 AMRAP (5 sets)
35 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-

Liberty
2:00 AMRAP (5 sets)
30 Single Unders
5 Up Downs
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-

• Target number of Calories per set: 15/12+

• Minimum number of Calories before scaling per set: 10/8

Cal Naughton Jr

Affiliate Compete (RX+)

14:00 AMRAP

Max Meter Row

-Every 2:00 (starting with 0:00) Perform 5 Wall Walks-

Freedom (RX'd)
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

Independence
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 3 Wall Walks-

Liberty
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Inchworms-

• Target Meters: 2200/1800+ (300/250m each set)

• Minimum Meters before scaling: 1800/1500m (250/215m each set)

Rope Climbs

Strength Option - 8 minute EMOM
Level 1:
Odd Minute: 4-6 Assisted Chin Ups
Even Minute: 2-4 Rope Pull to Stand

Level 2:
Odd Minute: 3-5 Chin Ups
Even Minute: 5-6 Rope Pull to Stand

Level 3:
Odd Minute: 4-6 L Chin Ups [keep legs in L position]
Even Minute: 2-3 Rope Climbs


Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute EMOM. Alternate between 1 Legless Rope Climb & 3 standard Rope Climbs for the odd minute, perform 40 double-unders for the even minute.
Minute 1: 1 Legless Rope Climb
Minute 2: 40 double-unders
Minute 3: 3 Rope Climbs (not legless)
Minute 4: 40 double-unders
Minute 5: 1 Legless Rope Climb etc…

Strict Pull-Ups

6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Banded Lat Pull Downs

Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Banded Lat Pull Downs

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 5 unbroken weighted]
Even Minute: 20 Banded Lat Pull Downs

Power Clean + Hang Power Clean + Push Jerk

Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75%
-into-
3x3 Jerk Balance (Light, skill work)

Jerk Balance

3x3 Jerk Balance (Light, skill work)

Talladega Nights

Affiliate Compete (RX+)

50-40-30

V-Ups

40-30-20

Box Jump Overs (24)

Freedom (RX'd)
40-30-20
V-Ups
Box Jump Overs (20)

Independence
30-20-10
V-Ups
Box Jump Overs

Liberty
30-20-10
Sit Ups
Box Step Ups (20)

• Target time: 8:00-10:00

• Time cap: 14:00

Back Squat

Week 7: 20 Rep Back Squat (+2.5-15lbs from last week), 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 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 (or 1.25kg every 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

Ricky Bobby

Affiliate Compete (RX+)

Every 7:00 (3 sets)

300m Run

-into-

3 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

-into-

300m Run

Freedom (RX'd)
Every 7:00 (3 sets)
300m Run
-into-
2 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run

Independence
No Change to Workout

Liberty
Every 7:00 (3 sets)
200m Run
-into-
2 rounds
6 Ring Rows
8 Bar Push Ups
10 Air Squats
-into-
200m Run

• Target time each set: 4:30-5:30

• Time cap each set: 6:00

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!

Saturday with Coach Patrice!

AMRAP 35

Partner 1

5 Burpees

10 KBS (53/35)

15 Lunges

In remaining time: Max Wall Balls (20/14)

Partner 2 (Switch)

400m Run

Bench Press

Max Rep Bench Press + Burn Out Set

Week 6:

Max Rep Bench Press (+ 2.5-15 lbs from last week), 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 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 (or 1.25kg every 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

Event 3

Affiliate Compete (RX+)

For Time:

27-21-15-9 Dumbbell Thrusters (50s/35s)

4-3-2-1 Legless Rope Climbs

Freedom (RX'd)
For Time:
27-21-15-9 Dumbbell Thrusters (35s/25s)
4-3-2-1 Rope Climbs (Or 27-21-15-9 Pull Ups)

Independence
For time:
27-21-15-9 Dumbbell Thrusters (25s/15s)
3-2-1-1 Rope Climbs (Or 21-15-9-3 Pull Ups)

Liberty
For time:
21-15-9-3
Dumbbell Thrusters (light)
Ring Rows

• Target time: 9:00-11:00

• Time cap: 15:00

Squat Snatch

Every 1:30 (6 sets)
1 Squat Snatch @80% of Snatch 1RM
-into-
3x5 Snatch Grip Push Press @70-80% of Snatch 1RM

Snatch Grip Push Press

3x5 Snatch Grip Push Press (70-80% of Snatch 1RM)

Heavy Isabel

Affiliate Compete (RX+)

For Time:

“Heavy Isabel”

30 Snatches (185/125)

Freedom (RX'd)
For Time:
30 Snatches (155/105)
* Reps can be Power or Squat Snatch

Independence
For Time:
Isabel
30 Snatches (135/95)

Liberty
For Time:
60 Alternating Dumbbell Snatches (light)

• Target time: 4:00-6:00

• Time cap: 10:00

Midline March

Affiliate Compete (RX+)

3 Rounds:

40 GHD Sit Ups

80ft Single Arm Overhead Walking Lunge (70/50)

80ft Handstand Walk

Freedom (RX'd)
3 Rounds:
30 GHDs (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (50/35)
50ft Handstand Walk (Or 5 Wall Walks)

Independence
3 Rounds:
25 GHDs + 6in Riser (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (35/25)
25ft Handstand Walk (Or 3 Wall Walks)

Liberty
3 Rounds:
30 Sit Ups
100ft Single Dumbbell Walking Lunge (light)
50ft Bear Crawl

• Target time: 13:00-15:00

• Time cap: 18:00

Mayhem Mini-Pump: Glutes

3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell 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

Weighted Hip Thrusts
Standing Barbell Calf Raise

Event 5

Affiliate Compete (RX+)

30/24 Calorie Air Bike

30 Bar Muscle Ups

30/24 Calorie Air Bike

Freedom (RX'd)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike

Independence
25/20 Calorie Air Bike
15 Bar Muscle Ups (OR 30 Chest to Bar Pull Ups)
25/20 Calorie Air Bike

Liberty
20/15 Calorie Air Bike
30 Jumping Pull Ups
20/15 Calorie Air Bike

• Target time: 5:00-7:00

• Time cap: 10:00

Gymnastics: Ring Dips

Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
Max Unbroken Strict Ring Dips
12/10 Calories Row

Back Squat

Week 6: 20 Rep Back Squat (+2.5-15lbs from last week), 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 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 (or 1.25kg every 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

Event 1

Affiliate Compete (RX+)

3 Rounds

600m Run

20 Burpee Box Get Overs (48)

40 Sandbag Squats (75/50)

Freedom (RX'd)
3 rounds
400m Run
20 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (50/35)

Independence
3 rounds
400m Run
15 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (35/25)

Liberty
3 rounds
300m Run
15 Up Downs + Box Step Ups (20/16)
30 Single Dumbbell Squats (light)

• Target time: 15:00-17:00

• Time cap: 20:00

Open Gym

8-10am with Coach Matt!

2-4pm with Coach Mike!