1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8 min AMRAP
30-second Assault Bike (build in pace)
5 Down Dog/Seal Pose Transitions
5 GHD’s to parallel (focus on leg extension during situp)
5 Wall Ball Thrusters (build in weight)
2. Workout Prep
2 sets with partner:
5/4 Calorie Assault Bike (build in pace)
4 GHD’s
5 Wall Balls (build in weight)
“Hey You Guys!!”
Freedom (RX’d)
Teams of 2 (1:1)
30:00 Amrap
15/12 Calorie Assault Bike (or 12/10 Echo)
10 GHD’s (or V-ups)
15 Wall Balls (30/20)
10 GHD’s (or V-ups)
15/12 Calorie Assault Bike (or 12/10 Echo)
* Partner 1 completes a full round then rests while Partner 2 completes a round.
(KG conv: 14/9 WB)
Independence
Teams of 2 (1:1)
30:00 Amrap
12/10 Calorie Assault Bike (or 10/8 Echo)
10 GHD’s + 6in Riser (or V-ups)
15 Wall Balls (20/14)
10 GHD’s + 6in Riser (or V-ups)
12/10 Calorie Assault Bike (or 10/8 Echo)
(KG conv: 9/6 WB)
Liberty
Teams of 2 (1:1)
30:00 Amrap
10/8 Calorie Assault Bike (or 8/6 Echo Bike)
10 Sit Ups
10 Wall Ball Thrusters (light)
10 Sit Ups
10/8 Calorie Assault Bike (or 8/6 Echo Bike)
-
Target number of Rounds: 4+ each
-
Minimum number of Rounds before scaling: 3 each
Toes to Bar: Week 4 Day 2
Partner workout – one partner works while the other rests.
- Advanced: Accumulate 40 Strict Toes To Bar as a team
- Intermediate: Accumulate 30 Strict Toes To Bar as a team
- Beginner: Accumulate 30 Strict Knee Raises as a team
- Alternative: Accumulate a 2 min plank hold as a team (can be on knees to scale down or on rings to scale up)
**EACH TIME A PARTNER BREAKS, RUN 200 meters together**
TIME CAP: 12 minutes
4 Rounds
- 10 Strict Pullups @ moderate weight – maintain quality
- 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
- 10 Reverse Grip Lat Pulldown @ moderate weight – maintain quality
- 10 DB Preacher Curl @ moderate weight – maintain quality
-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)