1. Movement Prep/Activation
8 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight – build across)
2 Double Dumbbell Clean and Jerk (lightweight – build across)
2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
2 Double Dumbbell Ground to Overhead
Doc
Freedom (RX’d)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
(KG conv: 22.5/15)
Independence
5 sets (1 Set every 4 minutes)
12/10 Calorie Row
10 Burpee Over Rower
8 Double Dumbbell Ground to Overhead (35s/25s)
(KG conv: 15/10)
Liberty
5 sets (1 Set every 4 minutes)
10/8 Calorie Row
10 Up Downs
10 Dumbbell Clean and Jerks (light)
- Target time each set: 1:45-2:00
- Time cap each set: 2:45
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
- 1 min lying 90/90 hip stretch (each side)
- 1 min overhead elbow grab tricep stretch (each side)
- 1 min tricep lacrosse ball smash (each side)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets