1. Movement Prep/Activation and Increasing Heart Rate
7 min AMRAP
30-sec jump rope (singles or doubles)
5 Deadbugs (each side)
5 Single Dumbbell Deadlift (each side)
5 Single Dumbbell Press (each side)
3 Box Step-ups (each side)
3 up-downs
2. Workout Prep
1 set
6 Dumbbell Snatch (moderate)
3 Burpee Box Jump Overs
Freedom (RX’d)
23.3!!!!!
Last one! GOOD LUCK
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Week 6: Handstand Push-up (Kipping)
Advanced:
Every Minute (10:00)
6-10 Kipping Handstand Push-Ups (Flat surface)
Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push-Ups (Flate Surface 1 Abmat)
Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
4-6: 3-second Descent + Strict Press
* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.
Freedom (RX’d)
For time
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round
(KG conv: 22.5/15)
Time cap: 20 min
Independence
For time
10-20-30-40-50
Dumbbell Snatches (35/25)
15 Burpee Box Jump overs (20”/16”) after each round
(KG conv: 15/10)
Liberty
For time
5-10-15-20-25
Dumbbell Snatches (Light)
10 Up Down Box Jump overs (20”/16”) after each round
Target time: 13-15 Minutes
Time cap: 20 minutes