1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo
-into-
3 sets
30-second Row (build in pace)
10 Deadbugs
10 Downward Dog to Seal Pose
2 Sandbag Cleans (light) or Power Clean
2. Workout Prep
2 sets:
5/4 Calorie Row
1 Sandbag Clean (build-in weight) or Power Clean
Oscar the Grouch
Freedom (RX’d)
Teams of 2
5 sets: (each/1:1)
15/12 Calorie Row
4 Sandbag Cleans (150/100) (Or 185/125 Power Clean)
12/10 Calorie Row
3 Sandbag Cleans (150/100) (Or 185/125 Power Clean)
9/8 Calorie Row
2 Sandbag Cleans (150/100) (Or 185/125 Power Clean)
(KG conv: SB 70/45, PC 83/56)
Independence
Teams of 2
3 rounds: (each/1:1)
15/12 Calorie Row
4 Sandbag Cleans (100/70) (Or 155/105 Power Clean)
12/10 Calorie Row
3 Sandbag Cleans (100/70) (Or 155/105 Power Clean)
9/8 Calorie Row
2 Sandbag Cleans (100/70) (Or 155/105 Power Clean)
(KG conv: SB 45/32.5, PC 70/48)
Liberty
Teams of 2
3 rounds: (each/1:1)
175/150m Row
10 Sandball Slams (light)
150/125m Row
8 Sandball Slams (light)
125/100m Row
6 Sandball Slams (light)
- Target time each set: 3-3:45 minutes
- Time cap each set: 4 minutes
Rope Climbs: Week 6, Day 2
In teams of 3:
Advanced: accumulate 30 Rope Climbs
Intermediate: accumulate 18 Rope Climbs
Beginner: accumulate 9 Rope Climbs or 45 Rope Pull Ups (alternate lead arm in the Rope Pull Up)
*5 Rope Pull Ups = 1 Rope Climb
Alternate Workout Option:
Conditioning. Perform rounds at a moderate intensity until the other groups are complete.
30 Calorie Bike
20 Calorie Row
10 Calorie Ski Erg or 100m Run
4 Rounds
- 10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
- 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
- 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
- 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)