1. Movement Prep/Activation
Banded 7’s + Hip Halo
-into-
8:00 Amrap
30-second Row
5 Deadlifts (empty bar – build across sets)
5 Single Arm Dumbbell Bench (each)
5 Push Ups
2. Strength Prep
5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM)
3. Workout Prep
2 sets:
5/4 Calorie Row
5 Bench Press (build in weight)
5 Push Ups
Coach Beard
Freedom (RX’d)
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2
(KG conv: 52/36)
Independence
At 0:00 & 8:00
3:00 Amrap
24/18 Calorie Row
Max Bench Press (95/65)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
24/18 Calorie Row
Max Push Ups
-Rest 1:00-
(KG conv: 43/29)
Liberty
At 0:00 & 8:00
3:00 Amrap
20/16 Calorie Row
Max Dumbbell Bench Press (light)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
20/16 Calorie Row
Max Bar Push Ups
-Rest 1:00-
- Target number of reps each set: Bench Press: 20+ reps
Push Ups: 20+ Reps - Minimum number of reps before scaling:
Bench Press: 15 Reps
Push Ups: 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)
Deadlift 5×5
5 Deadlifts x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *