1. Movement Prep/Activation
3:00 Jump Rope
-into-
3 sets:
10 PVC Pass Throughs
10 Ring Rows
5 Inch Worms
6 Alternating Dumbbell Snatch
10 Alternating V-Ups
2. Workout Prep
With Partner
2 sets:
100m Run (together)
4 Pull Ups (each)
2 Devils Press (each- build in weight)
Party in the USA
Freedom (RX’d)
Teams of 2 (30 minute cap)
5 Rounds
Partner 1: 400m Run
Partner 2:
Amrap
15 Pull-Ups (Or 10 Chest to Bars)
10 Devils Press (50s/35s)
(KG conv: 22.5s/15s)
Independence
Teams of 2
5 Rounds
Partner 1: 400m Run
Partner 2:
Amrap
10 Pull-Ups (Or 8 Chest to Bars)
10 Devils Press (35s/25s)
(KG conv: 15s/10s)
Liberty
Teams of 2
5 Rounds
Partner 1: 300m Run
Partner 2:
Amrap
15 Ring Rows
10 Up Down + Dumbbell Clean and Jerk (light)
- Target number of Rounds: 2.5+ rounds every set
- Minimum number of Rounds before scaling: 2 rounds
Pistols: Week 3 Day 2
10-8-6-4-2 for Quality
Rolling Deck Squats (Beginners complete Knee Together Squats)
Hanging Flutter Kicks on Rig
Alternative Option:
4 sets:
7 Waiter Hold Lateral Box Step Ups (each side)
14 Weighted Hip Thrust
4 Rounds:
- 10 Banded Pushups @ moderate weight RPE 7
- 10 Inverted Skull Crusher @ moderate weight RPE 7
- 10 DB Spider Curls @ moderate weight RPE 7
- 15 Strict Abmat Situps (hands next to head or across chest)
- 15 Pulse Ups
- 10 V-ups
- 30 sec Copenhagen Plank (each side)
- 20 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose