GreenBeret Wk 9 — Programming

No Class programming this day.

Warm-Up

Class | Warm-Up (0:00-12:00)

3 SETS of 3 exercises

Banded Spanish squats — 20 reps
Rower hamstring curls — 20 reps
1:00 prone hold on hands

Specific / PRIMER

Empty bar
2 RDS
5/5 front rack rotations
5 elbows-up back squats

Strength

Class | Strength (15:00-33:30)

Front Squat

Build (15:00-23:00 / 8:00)

Working (23:00-33:30)

3 SETS
2 reps @85%
Performing 1 SET every 3:30

Super Set

Double Dumbbell Bulgarian Split Squat
4 reps each side (2 in reserve)

Coaches Notes

Source: Otago Weightlifting 10-week Squat Focus — Day 2, Week 9 (Green Beret block). Original: Front Squat 3x2 @85% E3:00 / Bulgarian Split Squat 3x5 ES (bar on shoulders) / Barbell Good Morning 3x5. GRC changes: minor

Metcon

Class | Metcon (41:00-51:00)

AMRAP 10:00

5 Lateral Burpees Over Bar
5 Shoulder-to-Overhead
8 Alternating Front-Rack Lunges

RxBarbell 52/34kg

IntBarbell 40/27.5kg

Rx+Barbell 60/40kg

Scaling

## Scaling Options
Front-Rack Lunge
Reduce weight
DBL DB front-rack lunges
Lateral Burpee Over Bar
Step-over (no jump)

Notes

Target: 7+ rounds.
All reps unbroken on each movement.
Front-rack lunges can be forward step or back step.

Class Management

Each person gets their own barbell.

Coaches Notes

Source: Mayhem Compete — WED 27 May 2026 (The Liberty Lift). Original: 10:00 AMRAP — 5 Lateral Burpee Over Bar / 5 Shoulder to Overhead @115/75lb / 25ft Front Rack Lunge @115/75lb. GRC changes: minor

Accessories

Class | Accessories

Barbell Good Morning▶ demo
3 SETS
5 reps (2 in reserve)

Warm-Up

Class | Warm-Up (0:00-12:00)

300m run or 750/600m C2 Bike

then

2 RDS with a DB
10 DB goblet squats
6/6 single-leg RDLs
10 banded TKE
:20 side plank each side (top leg lifted — starfish)

Primer

3 RDS
3 Power Cleans
3 Push Press (pause at top)

Strength

Class | Strength (15:00-34:00)

Power Clean + Power Jerk

Build (15:00-22:00 / 7:00)

Working (22:00-34:00)

4 reps @70%
4 reps (+4%)
4 reps (+4%)
3 reps (+4%)
Performing 1 SET every 3:00
% off your max Power Clean & Power Jerk

Coaches Notes

Source: Mayhem Compete — SAT 30 May 2026 (Clean & Jerk waves). Original: 4 working sets @80% 1RM C&J — 4/4/4/3 reps with +5/2.5kg then +10/5kg bumps and 30s/2:00 rests. GRC changes: major

Metcon

Class | Metcon (41:00-56:00)

Every 3:00 x 5 SETS:
200m Run
5 Deadlifts

RxDeadlift 100/70kg

IntDeadlift 70/50kg

Rx+Deadlift 140/100kg

Scaling

## Scaling Options
Deadlift
Reduce weight
DBL DB deadlifts
Run
Reduce to 3/4 distance (150m)
Running alternatives (if injured): C2 Bike 500/400m / Row 250/200m / C2 Ski 250/200m / Echo 13/11 cal.

Notes

Complete the work within each 3:00, then rest the remainder.
Deadlifts to be unbroken.

Class Management

Each person gets their own barbell. Run route: out the rear door and in through the main door. Start at the deadlift barbell.

Coaches Notes

Source: PRVN Compete — WED 27 May 2026 (Deadlift). Original: 5 sets [200m Run @RPE8 + 5 Deadlifts @184/129kg], rest 1:30 between sets. GRC changes: minor

Accessories

Class | Accessories

3 SETS

8/8 Single-Arm DB Push Press (moderate)
12 Band Pull-Aparts (red band)
:30 Hollow Hold

Warm-Up

Hit | Warm-Up (0:00-9:00)

General

2:00 machine or 400m run
10 band pull-aparts
6 scap push-ups
10 dowel pass-throughs

Specific (2 SETS)

:20 double-unders (or single-unders)
5/5 single-arm DB hang snatch
5/5 single-arm DB reverse lunge
5 box step-ups
2 wall walks (or 5 box pike push-ups)

Metcon

Hit | Metcon (15:00-40:00)

In pairs — AMRAP 25:00
3 descending RDS:
180/120/60 Double Unders (shared)
30/20/10 Handstand Push-Ups (shared)
30/20/10 Single DB Alt Lunges (synchro)
--
3 descending RDS:
60/40/20 cal Row (shared)
30/20/10 Single DB Box Step-Ups (shared)
30/20/10 Single DB Alt Snatches (synchro)

RxDB 22.5/15kg, Kipping HSPU, Box 24/20"

IntDB 15/12.5kg, 120/80/40 double-unders

Rx+Strict HSPU, 120/80/40 drag-rope double-unders

Scaling

## Scaling Options
Double Unders
360/240/120 single-unders (standard rope), or 270/180/90 single-unders (drag rope)
Handstand Push-Ups
Reduce reps by half → boxed pike press (single leg → legs straight → knees)
Box Step-Ups
Reduce the weight
DB Lunges & Snatches
Reduce the weight
## Machine Options
Row
C2 Bike or C2 Ski: same cals (60/40/20)
Echo Bike: 42/28/14 cals

Notes

Score = total reps.

Coaches Notes

Source: EXF Library — Forge Wk1 (Pairs Descending Ladder). Original: Pairs AMRAP 30 — Seg 1 [DU 180/120/60, HSPU 30/20/10, sync DB Alt Lunges 30/20/10 @20/12.5kg]; Seg 2 [Cals 60/40/20, Single DB Box Step-Ups 30/20/10 @20", sync DB Alt Snatches 30/20/10]. GRC changes: minor

Warm-Up

Class | Warm-Up (0:00-15:00)

In pairs throughout.

General

4 x 100m run relay with a partner (2 each)
then 2 SETS:
10 band pull-aparts
10 dowel pass-throughs
6 scap pull-ups
10 air squats

Split, then swap

Partner A completes - Empty bar (1 RD):
5 muscle cleans
5 front squats
5 push press
5 overhead squats
3 power cleans
Partner B completes - Specific (2 RDS):
5 kip swings
3 pull-ups
5 burpees

Metcon

Class | Metcon (18:00-48:00)

Teams of 2
For Time (30:00 cap)
Forward:
16 Overhead Squats (sync)
16 Burpee Box Jump Overs (sync waterfall, 8 each)
16 Thrusters (sync)
16 Power Cleans (1-for-1)
20 Bar Muscle-Ups (1-for-1)
1600m Run (sync together, 4× 400m loop)
— turnaround —
20 Bar Muscle-Ups (1-for-1)
16 Power Cleans (1-for-1)
16 Thrusters (sync)
16 Burpee Box Jump Overs (sync waterfall, 8 each)
16 Overhead Squats (sync)

RxOHS / Thrusters 40/30kg, Power Cleans 50/35kg, Box 30/24" (high)

IntOHS / Thrusters 30/20kg, Power Cleans 40/30kg, Box 24/20", BMU → chest-to-bar pull-ups or jumping bar pull-ups

Rx+20 reps on OHS / BBJO / Thrusters / Power Cleans (instead of 16), OHS / Thrusters 50/35kg, Power Cleans 60/40kg, Box 30/24" (high)

Scaling

## Scaling Options
Overhead Squats
Front-rack lunge in place, or back-rack lunge if OHS fails
Burpee Box Jump Overs
Reduce height
Step-over (no jump)
Thrusters
Reduce weight
Power Clean
Hang power clean from above-knee
DBL DB power clean (22.5/15kg pair)
Bar Muscle-Up
Burpee C2B
Burpee pull-up
35 burpees to target
## Machine Options
Run
Row 2000/1600m sync, or C2 Bike 4000/3200m sync

Notes

Target time: 24:00-30:00.
Sync = both partners move together; 1-for-1 = alternating reps; waterfall = P2 starts when P1 lands.

Class Management

Boxes run all along the turf — shared, no specific box per team.
Barbells on the main floor, extras, or outside.
Leave enough space between the barbells and the rig.
Run: out the rear roller door, turn around at the cone in front of the main roller door — 400m per return (×4).

Coaches Notes

Source: Grassroots programmed — Torian Pro 2026 King Arthur II base structure (out-and-back chipper, partner sync/split format); significant reshape for GRC Sat community (Morgan-directed: OHS / BBJO / thrusters / PC / BMU / 1600m run; 30:00 cap; community loads). Substantial.

EMOM Club

Class | EMOM Club

Open class — recovery flush. Everything Zone 2 / conversational.
Every 1:00 x 36:00
(6-min repeating block, 6 RDS)
Min 1 — :45 C2 Bike, easy Z2 (conversational)
Min 2 — :30 Scap Push-Ups
Min 3 — :45 Row, easy Z2 (conversational)
Min 4 — :20/side Banded External Rotations
Min 5 — 150m Run, easy Z2
Min 6 — :30 Wall Slides
LINKS:
Banded External Rotations — https://www.youtube.com/watch?v=UyBb2-bP0CU
Wall Slides — https://www.youtube.com/watch?v=HXZQzLVyn5Q

Notes

Zone 2 throughout — hold-a-conversation pace. A flush, not a workout; no scoring.

Coaches Notes

Source: Mayhem Compete — THU 28 May 2026 (Thursday Recovery, Z2). Original: continuous Z2, 5-4-3-2-1 min Bike/Incline Walk/Row + 2-3 RDS [12 Scap Push-Ups / 12 Wall Slides / 15 Banded ER / 1:00 Child's Pose per side]. GRC changes: minor

No Compete programming this day.

Lifting

Extra | Lifting

Power Snatch Waves (% 1RM Power Snatch)
3 Power Snatch @65-68%
2 Power Snatch @68-70%
1 Power Snatch @70-72%
3 Power Snatch @68-70%
2 Power Snatch @70-75%
1 Power Snatch @75-80%
3 Power Snatch @70-75%
2 Power Snatch @75-80%
1 Power Snatch @80-82%
1 Power Snatch @82-85%
1 Power Snatch @85-88%
Not touch-and-go: rest 5-10s between reps within each set.
Rest as needed between sets

Coaches Notes

Source: Mayhem Compete — WED 27 May 2026 (Power Snatch Waves). Mayhem WED has BOTH snatch and clean+jerk pieces — Power Snatch Waves routed here (Tue Compete Lifting); Power Clean + Jerk Waves routed to Fri Lifting Club. Original: 3/2/1 climbing waves @65→88% 1RM Power Snatch, rest as needed. GRC changes: minor

Conditioning

Extra | Conditioning

Zone 2 Run
25-40 min true Zone 2 (conversational pace — should be able to hold a conversation throughout).

Coaches Notes

Source: GRC Zone 2 Running — block-locked. Same prescription each week of the Green Beret block. GRC changes: Run as the locked piece — no modifications. Athlete chooses route + duration within 25-40 min window.

Gymnastics

Extra | Gymnastics

Rope Climb Progression
For Time:
5-4-3-2-1
Rope Climb
25-20-15-10-5
GHD Sit Ups

RxRope climb to 12ft

Rx+Rope climb to 15ft, Alternate left and right foot for the foot lock between rope climbs

Coaches Notes

Source: Mayhem Compete — WED 27 May 2026 (Rope Climb Progression - Level 1 / Level 2). Original: L1 — density rope climb For Time (X-2 second interval, +7 reps over baseline); L2 — 5-4-3-2-1 RC + 25-20-15-10-5 T2B For Time. GRC changes: minor

Conditioning

Extra | Conditioning

2 SETS

2 Rounds
30/24 Calorie Row
30/24 Calorie Ski
30/24 Calorie Echo Bike
Rest 3 minutes between rounds.
** Rest 4-6 minutes between sets.
🔴 R-E ECHO CAP: this piece uses Echo Bike — Echo day 1 of 2 this week. Mon Compete Conditioning uses Bike Erg (not Echo); no other Echo planned. Compliant (1/2).

Coaches Notes

Source: Mayhem Compete — WED 27 May 2026 (Project Acid - Week 8). Block tracking: GRC Wk 9 → Mayhem Project Acid Wk 8. Original: 2 sets 2 rounds 30/24 Cal Row + 30/24 Cal Ski + 30/24 Cal Echo Bike, rest 3 min b/t rounds, 4-6 min b/t sets. GRC changes: none

Active Recovery

Extra | Active Recovery

30 Minute Bike Erg Spin
20 Minute Stretch/Mobility
10 Minute Sauna

Notes

Intent: blood flow on the bike, focused mobility time, then calming sauna session. Very recovery-focused — no intensity.

Coaches Notes

Source: PRVN Compete — THU 28 May 2026 (Active Recovery Option 1). Original: 30 Min Bike Erg Spin / 20 Min Stretch-Mobility / 10 Min Sauna. GRC changes: none

Strength

Extra | Strength

Snatch Deadlift + Pause Snatch (% 1RM Snatch)
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @70%
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @72%
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @75%
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @80-82%
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @85-85+%
Rest as needed between sets
** Snatch Deadlift: working on staying over the bar.
*** Pause Snatch: pause in receive for 3 seconds.

Coaches Notes

Source: Mayhem Compete — MON 25 May 2026 (Snatch Deadlift + Pause Snatch). Original: 5 sets [2 Snatch DL to mid-thigh + 1 Pause Snatch] climbing 70→85%+ 1RM Snatch, rest as needed; pause snatch = 3s receive pause. GRC changes: none

Strength

Extra | Strength

Back Squat

Build (10:00)

Working

1 SET
1 rep @90%
2 SETS
2 reps @86%
Performing 1 SET every 3:00

Pendlay Row + Barbell Rollouts (6:00)

3 SETS:
6 Pendlay Rows (2 reps in reserve)
8-10 Barbell Rollouts from the knees

Coaches Notes

Source: Otago Weightlifting 10-week Squat Focus — Day 3, Week 9 (Green Beret block). Original (kg-equivalent, % of 1RM): Back Squat — 1 SET — 1 rep @90% — Every 2:30 Back Squat — 2 SETS — 2 reps @86% — Every 2:30 Pendlay Row — 3 SETS — 6 reps (2 reps in reserve) Barbell Rollouts from Knees — 3 SETS GRC changes: minor

Skill

Extra | Skill

For Time (17:00 cap):

3 SETS
100 Double Unders
12/10 Ring Muscle Ups
-rest 1:00 b/t sets-

Notes

Target: ~12-14 min total (incl. rest); RMU = scale to BMU or ring muscle-up progressions.

Coaches Notes

Source: PRVN Compete — FRI 29 May 2026 (Mixed Modal Skill). Original: 3 sets [100 DU + 12/10 RMU] rest 1:00. GRC changes: minor

Skill (HSW Progression)

Extra | Skill (HSW Progression)

A — Wall-Facing Handstand Hip Taps (5:00 cap)
2-3 Sets
3 hip taps each side — slow and controlled
*Rest as needed between sets.
(If you can't control full range → controlled shoulder taps instead.)
B — Wall Walk Complexes (5:00 cap)
2-3 Sets
3 Wall Walk Complexes
*Rest as needed between sets.
(1 rep = wall walk onto plate + 3 shoulder taps each side w/ planted hand elevated on plate + wall walk down. Start small plate height.)

Coaches Notes

Source: Mayhem Compete — FRI 29 May 2026 (Handstand Walk Progression L1 + L2). Original: L1 — A 3 sets HS hip taps + B 3-4 sets wall walk complexes + Training 3-4 sets of 5/10/15/10/5ft HSW. L2 — same A+B + Training 4 sets [6 WW + 50ft HSW + 35 GHDSU + 50ft HSW]. GRC changes: major

No Compete programming this day.

No Lifting Club programming this day.

Clean & Jerk

Lifting Club | Clean & Jerk

Warm-up (0:00-10:00)

3 SETS (dowel, then empty bar — each set):
-dowel-
5 dowel pass-throughs
5 dowel Cuban press
-empty bar-
5 muscle cleans
5 front squats
3 clean deadlifts
3 clean pulls

---------

Workout 1

Power Clean + Jerk Waves (% 1RM Power Clean & Jerk)
2 Power Clean + 1 Jerk @65-68%
2 Power Clean + 1 Jerk @68-70%
1 Power Clean + 1 Jerk @70-72%
2 Power Clean + 1 Jerk @68-70%
2 Power Clean + 1 Jerk @70-75%
1 Power Clean + 1 Jerk @75-80%
2 Power Clean + 1 Jerk @70-75%
2 Power Clean + 1 Jerk @75-80%
1 Power Clean + 1 Jerk @80-82%
1 Power Clean + 1 Jerk @82-85%
1 Power Clean + 1 Jerk @85-88%
2 Power Clean + 1 Jerk sets — every 2:00
1 Power Clean + 1 Jerk sets — every 1:30

---------

Workout 2

Clean Pulls
4 SETS
3 Clean Pulls @95-105% 1RM Clean
1 SET every 2:00
Not touch-and-go — reset each rep
Heavier than the clean — focus extension & contact

Coaches Notes

Source: Mayhem Compete — WED 27 May 2026 (Power Clean + Jerk Waves) — the week's C&J lifting source; GRC Clean Pulls added (Grassroots programmed accessory). Original (Mayhem): PC+Jerk waves climbing 65→88% 1RM PC&J, rest as needed. GRC changes: minor

No Lifting Club programming this day.