**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1 min row (easy pace)
5 Alt. V-ups (each side)
5 Wallballs (focus on breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups

**2. Workout Prep**
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of Workout Weight)
1 Muscle Up or Burpee Pull-Ups

**3. Workout: Open 14.4**

Freedom (Rx’d)

14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups

*Scaling/Modifications coached in class

4. Skills and Drills

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s Warm Up
-into-
3 sets:
20-Second Assault Bike (build in pace)
10 Bent Over Dumbbell Rows (Or Barbell)
5 Bench Press (empty bar- build across sets)

2. Strength

Athletes will be benching at 70% for 5 x 5.

3. Workout Prep
1 set:
30-Second Bike (slow)
20-Second Bike (moderate)
10-Second Bike (fast)

4. Workout: Shawn Hunter

Freedom (RX’d)

Teams of 2
8 sets: (each/1:1)
16/14 Calorie Echo Bike

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)
5 Up Downs to Seal Pose
5 Knees to Elbows
5 Back Squats (empty bar- build across sets)

2. Strength

Athletes are back squatting at 70% for a 5×5.

3. Workout Prep
2 sets:
4 Alternating Hang Dumbbell Clean and Jerk (build in weight)
2 Burpee Over Dumbbell
4 Toes to Bar

4. Workout: Mr. Feeny

Freedom (RX’d)

16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
10 Banded Air Squats
5 Up Downs + Box Step Up
5 Bench Press (empty bar/slow and controlled)

2. Strength:

Bench Press:  5 sets x 5 reps

3. Workout Prep
2 sets:
2 Burpee Box Jump Overs
2 Front Squats (build-in weight)

4. Workout: “Shake It Off”

1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets
5 Back Squats (empty bar- build across sets)
:30 Assault Bike (easy pace)
10 Ring Rows

2. Strength:

Back Squats:  5 sets x 5 reps

3. Workout Prep
2 sets:
5/4 Calorie Bike
4 Pull Ups

4. Workout: “I Knew You Were Trouble”

Freedom (RX’d)

For Time:
50/40 Calorie Assualt Bike
50 Pull-ups
50/40 Calorie Assault Bike

*Scale/Modifications coached in class

5. Cooldown/Mobility

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec singles/doubles
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
5 Double DB Snatch (build across)

2. Strength

Deadlift: 5 sets x 5 reps

3. Workout Prep
2 sets
2 Devils Press (build-in weight)
10 Double Unders

4. Workout: Taylor Swift

Freedom (RX’d)

2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-

*Scaling/Modifications coached in class

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
20 seconds Single Unders
5 Wall Balls Thrusters
5 Deadbugs (each)
3 Muscle Up Transition (Low Rings)

2. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.

3. Workout: Open Workout 12.4 and 13.3

Freedom (RX’d)
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

*Scaling/Modifications coached in class

4. Skills & Drills

Week 1: Handstand Hold

Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest

5. Cooldown/Mobility

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
P1: 1:00 Machine
P2:
3 Inch Worms
5 Deadbugs (each side)
5 Roll and Reach
2 Sandbag Deadlifts (build across)

2. Workout Prep
2 sets: (each)
10ft Sandbag Carry
2 Box Jumps
*Work up in weight and height*

3. Workout: Mazda

Freedom (RX’d)
Teams of 2
6 sets (each/1:1)
100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry (70s/50s))
6 High Box Jumps (36/30)

*Scaling/Modifications coached in class

4. Strength
Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes.

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Up Downs + Plate Step Up
5 Bench Press (empty bar/slow and controlled)

2. Workout Prep
1 set:
20-seconds (at workout pace)
2 Burpee to Plates

3. Workout: General Motors

Freedom (RX’d)

80/65 Calorie Echo Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

*Scaling/Modifications coached in class

4. Strength Prep
Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.

5. Cooldown/Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)