1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets
1:00 Machine
3 Box Step ups (each side)
5 Overhead Squats
5 Up Downs
5 Kip Swings
2. Workout Prep
3 sets with Partner:
3 Overhead Squats (each/ build in weight)
2 Box Jumps (each/ build in height)
2 Kipping Chest to Bar (practice muscle ups if performing)
Brand and Andy
Freedom (RX’d)
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats (135/95)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-
(KG conv: 61/43 OHS)
- Kipping Chest to Bar = 1 rep
- Bar Muscle Ups = 3 reps
- Ring Muscle Ups = 4 reps
Independence
5 Rounds
1:30 AMRAP
Partner 1: 6 Overhead Squats (115/80)
Partner 2: 6 Box Jumps (24/20)
Both complete and switch
-then-
Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups
-rest 1:30 between rounds-
(KG conv: 52/36 OHS)
Liberty
5 Rounds
1:30 AMRAP
Partner 1: 6 Front Squats (light)
Partner 2: 6 Box Step Ups (24/20)
Both complete and switch
-then-
Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up
-rest 1:30 between rounds-
- Target number of reps each set: 25+ Reps
- Minimum number of reps before scaling: 15 Reps
- 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)
15 min to work on one of the following:
The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.