1. Movement Prep/Activation
10:00 AMRAP
5 Single Leg RDL’s (each side)
5 Single DB Deadlifts (each side – build across)
5 Single DB Shoulder to Overhead (each side – build across)
30 sec single/double under/crossover practice
2. Workout Prep
2 sets:
2 Burpee Dumbbell Deadlifts (build in weight)
3 Dumbbell Shoulder to Overhead (build in weight)
5 Crossovers
Mikey, Data, Mouth, and Chunk
Freedom (RX’d)
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders (OR 45 Double Unders)
-rest 1:00 between sets-
(KG conv: 22.5/15 DBs)
Independence
6 Sets
5 Burpee Dumbbell Deadlifts (2×35/25)
10 Dumbbell Shoulder to Overhead (2×35/25)
25 Crossover Single Unders (OR 35 Double Unders)
-rest 1:00 between sets-
(KG conv: 15/10 DBs)
Liberty
6 Sets
5 Up DownDumbbell Deadlifts (light)
10 Dumbbell Push Press (light)
30 Single Unders
-rest 1:00 between sets-
- Target time per set: 1:15-1:30
- Time cap per set: 2 min
Toes to Bar:
Week 4, Day 1
Advanced:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)