Saturday, May 4
Workout of the Day
Warm Up
(Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Row
10 Banded Pull Aparts
10 Kip Swings
10 Dumbbell Bench Press
1 Zombie Rope Climb (Or 10 Ring Rows)
2. Workout Prep
3 sets:
5/4 Calorie Row
5 Bench Press (build in weight)
1 Bar Muscle Up (or 2 Chest to Bar/Pull-ups/Jumping Pull-ups)
1 Rope Climb (half way) (or Zombie Rope Climb)
10:00 AMRAP
1:00 Row
10 Banded Pull Aparts
10 Kip Swings
10 Dumbbell Bench Press
1 Zombie Rope Climb (Or 10 Ring Rows)
2. Workout Prep
3 sets:
5/4 Calorie Row
5 Bench Press (build in weight)
1 Bar Muscle Up (or 2 Chest to Bar/Pull-ups/Jumping Pull-ups)
1 Rope Climb (half way) (or Zombie Rope Climb)
The Undiscovered Country
(Time)
Freedom (RX'd)
Teams of 2
100/80 Calorie Row
100 Bench Press (115/75)
30 Bar Muscle Ups (Or 60 Chest to Bar)
80/64 Calorie Row
80 Bench Press (135/85)
10 Rope Climbs (or 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (Or 20 Burpee Pull Ups)
- Split reps as desired -
(KG conv: wt1 - 52/34, wt2 - 61/39, wt 3 - 70/43)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Teams of 2
100/80 Calorie Row
100 Bench Press (115/75)
30 Bar Muscle Ups (Or 60 Chest to Bar)
80/64 Calorie Row
80 Bench Press (135/85)
10 Rope Climbs (or 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (Or 20 Burpee Pull Ups)
- Split reps as desired -
(KG conv: wt1 - 52/34, wt2 - 61/39, wt 3 - 70/43)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Friday, May 3
Workout of the Day
Warm Up
(Not Scored)
1:00 Machine
20 Banded Pass Throughs
20 Banded Shoulder Press
-into-
8:00 AMRAP
3 Inch Worms
6 Single Dumbbell Shoulder Press (each)
10 Alternating V-Ups
20 Banded Pass Throughs
20 Banded Shoulder Press
-into-
8:00 AMRAP
3 Inch Worms
6 Single Dumbbell Shoulder Press (each)
10 Alternating V-Ups
The Final Frontier
(Time)
Rx
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -
*Scale weight as needed
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -
*Scale weight as needed
Mayhem Mini-Pump – Shoulders and Arms
(Other / Text)
3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-
Thursday, May 2
Workout of the Day
Warm Up
(Not Scored)
Every 1:00 seconds (5 sets)
5 Cal Bike
- into -
3 Rounds
5 Thrusters
5 Up Downs
10 Scapular Pulls
5 Cal Bike
- into -
3 Rounds
5 Thrusters
5 Up Downs
10 Scapular Pulls
Captain Kirk
(Other / Text)
30 min EMOM:
Min 1: 16/12 cal bike erg
Min 2: 8 dumbbell thrusters (50s/35s)
Min 3: 6 Burpee Pull-ups
Min 1: 16/12 cal bike erg
Min 2: 8 dumbbell thrusters (50s/35s)
Min 3: 6 Burpee Pull-ups
Captain Kirk
(Time)
Rx
Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
-straight into-
100 Abmat Sit Ups
* The sit-ups are not a tabata.
Repeat from April 29th, 2021
Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
-straight into-
100 Abmat Sit Ups
* The sit-ups are not a tabata.
Repeat from April 29th, 2021
Wednesday, May 1
Workout of the Day
Warm Up
(Not Scored)
2 sets (Snatch Grip)
5 Deadlifts
5 High Pulls
5 Muscle Snatches
-into-
3 sets:
8 Hang Alternating Dumbbell Snatch (light)
8 Step Back Lunges
3 Inch Worms
30 Single Unders
5 Deadlifts
5 High Pulls
5 Muscle Snatches
-into-
3 sets:
8 Hang Alternating Dumbbell Snatch (light)
8 Step Back Lunges
3 Inch Worms
30 Single Unders
Power Snatch 3x1
(Load)
Every 1:00 (3:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (3:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (3:00)
1 Power Snatch (70-75%)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (3:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (3:00)
1 Power Snatch (70-75%)
The Search for Spock
(Rounds + Reps)
Rx
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (50/35)
Dumbbell Step Back Lunges (50/35)
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
* Score is the max rounds of Wall Walks and Double Unders
Intermediate
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (35/25)
Dumbbell Step Back Lunges (35/25)
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders
Light
15:00 AMRAP
5-10-15-20
Alt Hang Dumbbell Snatches (light)
Dumbbell Box Step Up (light)
-in remaining time-
Max Rounds:
2 Inch Worms
35 Single Unders/Jumping Jacks
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (50/35)
Dumbbell Step Back Lunges (50/35)
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
* Score is the max rounds of Wall Walks and Double Unders
Intermediate
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (35/25)
Dumbbell Step Back Lunges (35/25)
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders
Light
15:00 AMRAP
5-10-15-20
Alt Hang Dumbbell Snatches (light)
Dumbbell Box Step Up (light)
-in remaining time-
Max Rounds:
2 Inch Worms
35 Single Unders/Jumping Jacks
Tuesday, Apr 30
Workout of the Day
Warm Up
(Not Scored)
3 Rounds (Clean Grip)
3 Deadlifts
3 High Pulls
3 Muscle Cleans
3 Strict Press
3 Front Squats
10 Scapular Pulls
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (Empty Barbell)
3 Deadlifts
3 High Pulls
3 Muscle Cleans
3 Strict Press
3 Front Squats
10 Scapular Pulls
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (Empty Barbell)
Clean Grip Deadlift + Hang Squat Clean + 1 Push Jerk 5x6
(Load)
5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets (Don’t exceed 70% of 1RM Squat Clean)
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets (Don’t exceed 70% of 1RM Squat Clean)
The Wrath of Khan
(Time)
Rx
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
Intermediate
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 Chest-to-Bar Pull Ups
Light
6 rounds for time:
9 hang power cleans (55/75 lb)
6 jumping pull-ups
Foundations
6 rounds for time:
9 hang power cleans (light)
6 Ring Rows
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
Intermediate
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 Chest-to-Bar Pull Ups
Light
6 rounds for time:
9 hang power cleans (55/75 lb)
6 jumping pull-ups
Foundations
6 rounds for time:
9 hang power cleans (light)
6 Ring Rows
Monday, Apr 29
Workout of the Day
Warm Up
(Not Scored)
1 Round Through
25 ft walk on toes
25 ft walk to toes backwards
25 ft walk on heels
25 ft walk feet turned out
25 ft walk feet turned in
25 ft lunge walk-arms locked out overhead
25 ft lunge walk - torso twist towards forward leg
25 ft butt kickers
25 ft high knees
-into-
2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
25 ft walk on toes
25 ft walk to toes backwards
25 ft walk on heels
25 ft walk feet turned out
25 ft walk feet turned in
25 ft lunge walk-arms locked out overhead
25 ft lunge walk - torso twist towards forward leg
25 ft butt kickers
25 ft high knees
-into-
2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
Star Trek: The Motion Picture
(Rounds + Reps)
Rx
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
- 2 options -
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
* Repeat May 1st, 2023
Intermediate/Light
12 min AMRAP
200m Run
7 Pull-Ups/Ring Rows (Scaled)
-Rest 2 Min-
12 min AMRAP
200m Run
14 Push-Ups (Scaled)
-Rest 2 Min-
12 min AMRAP
200m Run
21 Air Squat
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
- 2 options -
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
* Repeat May 1st, 2023
Intermediate/Light
12 min AMRAP
200m Run
7 Pull-Ups/Ring Rows (Scaled)
-Rest 2 Min-
12 min AMRAP
200m Run
14 Push-Ups (Scaled)
-Rest 2 Min-
12 min AMRAP
200m Run
21 Air Squat
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