1. Movement Prep/Activation and Increasing Heart Rate
2 sets
1:00 Jump Rope
1:00 Run
-into-
8:00 AMRAP
5 Clean Deadlifts
5 Hang Muscle Clean
5 Power Cleans
5 Inch Worms
10 Sit Ups
2. Workout Prep
2 sets:
50m Run (build in pace)
3 Power Cleans (build in weight)
1 Wall Walk
3 Wall Ball V-Ups
Freedom (RX’d)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
(KG conv: 52.5/40 PC, 9/6 WB)
Independence
200m Run
30 Wall Ball V-Ups (14/10)
200m Run
20 Power Cleans (95/65)
200m Run
8 Wall Walks
200m Run
20 Power Cleans (95/65)
200m Run
30 Wall Ball V-Ups (14/10)
200m Run
(KG conv: 42.5/30 PC, 6/4 WB)
Liberty
100m Run
30 Sit Ups
100m Run
20 Dumbbell Power Cleans (light)
100m Run
10 Inchworms
100m Run
20 Dumbbell Power Cleans (light)
100m Run
30 Sit Ups
100m Run
- Target time: 13-15 minutes
- Time cap: 18 minutes
Partner up for some fun!
Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets (one partner works while the other completes a set)
Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a set)
Liberty:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a set)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Barbell Forearm Stretch
2x 8 Bretzel
2x 1 Min Ring Bicep Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Strict Pull-Up (Grip/Line of Action)
Box Assist Strict Pull-up