Workout of the Day

1 ROUND :30 each MVMT

Up Downs

Hollow Hold

Groiners

Wall Ball Front Squat

1 ROUND :30 each MVMT

Burpees

Straight leg Sit-ups (no Abmat)

Seal to Downward Dog

Wall Ball Push Press

1 ROUND :30 each MVMT

Burpees over line

V-Ups

Bootstrappers into Rotation

Wall Ball Thruster

-into-

Teaching Hang Power Snatch

Freedom (RX'd)
AMRAP x 10 MINUTES
10 Hang Power Snatch (35/25)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (9/6)

Independence
AMRAP x 10 MINUTES
10 Hang Power Snatch (30/20)
8 Burpee over Bar
10 V-Ups
10 Wall Ball (6/4)

Affiliate Compete
AMRAP x 10 MINUTES
10 Hang Power Snatch (43/30)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (12/9)

3-4 ROUNDS
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10/10 DB Box Step-Ups @ moderate weight – maintain quality
-rest 30 seconds-
15/15 Kettlebell Side Bend

-Rest as needed -

5:00 Funny Warm Up Game

-into-

Teams of 2 - start on different Stations

AMRAP x 7 MINUTES

1:00 Row (Build in Pace)

10 alt. Box Step Ups → Box Jumps

10 alt. Ellbow Punches

5 Clean Deadlifts

5 Hang Power Cleans

Freedom (RX'd)
Teams of 2
150/120 Calorie Row
75 Box Jump Overs (30/24)
30 Power Cleans (85/58)
75/60 Calorie Row
30 Box Jump Overs
15 Power Cleans

Independence
Teams of 2
120/96 Calorie Row
75 Box Jump Overs (24/20)
30 Power Cleans (70/48)
60/48 Calorie Row
30 Box Jump Overs
15 Power Cleans

Affiliate Compete
Teams of 2
150/120 Calorie Row
75 Box Jump Overs (30/24)
30 Power Cleans (103/70)
75/60 Calorie Row
30 Box Jump Overs
15 Power Cleans

Freedom (RX'd)
Every 2:00 (8 sets)
12/10 Calorie Air Bike
10 Single Arm Dumbbell Push Press (50/35)(5/side)
(KG conv: 22.5/15)

Independence
Every 2:00 (8 sets)
10/8 Calorie Air Bike
10 Single Arm Dumbbell Push Press (35/20)(5/side)
(KG conv: 15/10)

Liberty
Every 2:00 (8 sets)
8/6 Calorie Air Bike
10 Single Arm Dumbbell Push Press (light)(5/side)

• Target time each set: Sub 1:10
• Time cap each set: 1:30

40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated

If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 20 minutes are 15 Sec hard followed by 45 sec easy.
-then-
20-25 Min Zone 2

Hip Halo Warm Up
-into-
AMRAP x 6 MINUTES

10 Up Downs→ Burpees

6 alt. Cossack Squats

6 Tempo Air Squats 31x1

:30 Hollow Hold

1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Freedom (RX'd)
3 ROUNDS
400m Run
20 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (22.5/15)

Independence
3 ROUNDS
400m Run
15 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (15/10)

Affiliate Compete
3 ROUNDS
600m Run
20 Burpee Box Get Overs (30/24)
40 Sinlge Dumbbell Squats (32.5/22.5)

Banded 7s
-into-
2 SETS
:30 Air Bike

:30 Dead Hang on Bar

-into-

2 SETS

:30 Air Bike

:30 Gymnastic High Plank

-into

2 SETS

5 Kip Swing

5 Strict Pull Ups or Ring Rows

5 Push Ups

6 ROUNDS

alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups

Freedom (RX'd)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike

Independence
25/20 Calorie Air Bike
30 Pull Ups
25/20 Calorie Air Bike

Affiliate Compete
30/24 Calorie Air Bike
30 Bar Muscle Ups
30/24 Calorie Air Bike

2 SETS

:30 Jumping Jacks

:30 Mountain Climbers

:30 alt. Lunges
-into-

3 SETS
10 Alternating V-Ups

5 Seal Pose to Pike
:30 High Plank Shoulder Taps

Freedom (RX'd)
3 ROUNDS
30 V-Ups
30m Single Arm Overhead Walking Lunge (22.5/15)
15m Handstand Walk (Or 5 Wall Walks)

Independence
3 ROUNDS
30 V-Ups
30m Single Arm Overhead Walking Lunge (15/10)
3 Wall Walks

Affiliate Compete
3 ROUNDS
40 V-Ups
30m Single Arm Overhead Walking Lunge (32.5/22.5)
22.5m Handstand Walk

3-4 ROUNDS
10 Romanian Deadlifts @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-