1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up + Hip Halo Warm Up
-into-
3 sets:
5 Clean Grip Deadlifts (empty bar)
5 Hang Muscle Cleans
5 Front Squats
5 Wall Balls
5 Abmat Sit Ups (focus on leg extension)
2. Workout Prep
3 sets:
2 Power Cleans (build in weight)
4 GHD’s
6 Wall Balls (build in weight)
Freedom (RX’d)
23.1 !!!!!
GOOD LUCK
Popcorn
Freedom (RX’d)
18 min AMRAP
3 Power Cleans (185/125)
15 GHD’s (Or Stick Sit Ups)
20 Wall Balls (20/14)
(KG conv: PC 83/56, WB 9/6)
Independence
18 min AMRAP
3 Power Cleans (155/105)
15 GHD’s + 6in Riser (Or Stick Sit Ups)
20 Wall Balls (14/10)
(KG conv: PC 70/48, WB 6/4)
Liberty
18 min AMRAP
8 Dumbbell Power Cleans (light)
12 Sit Ups
16 Wall Ball Thrusters (light)
Target number of Rounds: 9+ rounds
Minimum number of Rounds before scaling: 6.5 Rounds
Week 4: Handstand Push-up Skill Work
Advanced:
5 Sets (Flat/padded surface)
5 Kick Up + 3-second Descent + Strict Press
Intermediate:
5 Sets (1 Abmat)
3-5 Kick Up + 3-second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press
* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)