1. Movement Prep/Activation
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Strength
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
3. Workout Prep
2 sets:
5 Air Squats
5 Push Ups
5 Wall Balls (build in weight)
Freedom (RX’d)
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30/20) (or 20/14 to 11’/10’ height)
25 Push Ups
75 Air Squats
(KG conv: WB 14/9 or 9/6 to higher target)
**Repeat Feb 6th 2023**
Independence
For Time:
60 Air Squats
20 Push Ups
50 Wall Balls (20/14)
20 Push Ups
60 Air Squats
(KG conv: WB 9/6)
Liberty
For Time:
50 Air Squats
15 Bar Push Ups
30 Wall Ball Thrusters (light)
15 Bar Push Ups
50 Air Squats
- Target time: 9-11 minutes
- Time cap: 14 minutes
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps