1. Movement Prep/Activation
8:00 AMRAP
:15 sec Air Bike (Arms)
:15 sec Air Bike (Legs)
:15 sec Air Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
2. Workout Prep
2 sets:
5/4 Calorie Air Bike
2 Hang Power Cleans (work up in weight)
New Kids on the Block
Freedom (RX’d)
21-15-9*
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8
(KG conv: 52/36 HPC1, 70/48 HPC2)
Independence
18-13-8
Calorie Assault Bike
Hang Power (95/65)
Rest 1:1
18-13-8
Calorie Assault Bike
15-12-9
Hang Power Cleans (135/95)
(Womens Calories: 14-10-6)
(KG conv: HPC1 43/29, HPC2 61/43)
Liberty
15-10-5
Calorie Bike Erg
Dumbbell Hang Power Cleans (light)
Rest 1:1
15-10-5
Calorie Bike Erg
12-9-6
Dumbbell Hang Power Cleans (moderate)
- Target time each set: 4:30-5:30
- Time cap each set: 7 minutes
- Large Class Target time: 14-16 minutes
- Large Class Time cap: 20 minutes
4 rounds:
- 10 Weighted Hip Thrust @ moderate weight
- 10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds
- 1 min tricep smash (each)
- 1 min overhead banded distraction (each)
- 1 min Barbell grip smash (each side)