1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)

2. Strength
Athletes will be back squatting for a 6rm and then perform 2 drop sets off of that established 6rm.

3. Workout Prep
1 set:
10 Double Unders
5 GHD’s

4. Workout: Halbrand

Freedom (RX’d)

5 rounds
60 Double Unders
20 GHD’s (Or 15 Stick Sit-ups)

* Independence
5 rounds
40 Double Unders
15 GHD’s + 6in Riser (Or 10 Stick Sit-ups)

* Liberty
5 rounds
60 Single Unders
20 Sit Ups

1. Movement Prep/Activation and Increasing Heart Rate*
8 min amrap:
:15 sec Assault Bike (Arms)
:15 sec Assault Bike (Legs)
:15 sec Assault Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups

2. Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Hang Power Cleans (work up in weight)

3. Workout: Galadriel

Freedom (RX’d)

21-15-9*
Calorie Assault Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Assault Bike
15-9-3
Hang Power Cleans (155/105)
(KG conv: PC1 52/36, PC2 70/48)

*Women’s Calories: 16-12-8
*Echo Bike Calories: 16/14-12/10-8/6

* Independence
18-13-8
Calorie Assault Bike
Hang Power Cleans (95/65)
Rest 1:1
18-13-8
Calorie Assault Bike
15-9-3
Hang Power Cleans (135/95)
(Womens Calories: 14-10-6)
(KG conv: PC1 43/29, PC2 61/43)

* Liberty
15-10-5
Calorie Bike Erg
Dumbbell Hang Power Cleans (light)
Rest 1:1
15-10-5
Calorie Bike Erg
15-9-3
Dumbbell Hang Power Cleans (moderate)

4. Successories

3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30-sec row
5 Dumbbell Strict Press (each side)
20 Plate Hops

2. Workout Prep
1 set:
5/4 Calorie Row
5 Dumbbell Push Press

3. Workout: Barney Rubble

Freedom (RX’d)

Every 4:00 (5 sets)
12/10 Calorie Row
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row

* Independence
Every 4:00 (5 sets)
10/8 Calorie Row
20 Dumbbell Push Press (30s/20s)
10/8 Calorie Row

* Liberty
Every 4:00 (5 sets)
10/8 Calorie Row
10 Single Arm Push Press (each side)
10/8 Calorie Row

4. Successories

3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

5. Cooldown/Mobility

1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (get the wheels turning)
-into-
3 sets:
50m Run (build in pace)
5 Jumping Air Squats
5 Plate Floor Press
5 Ring Rows

2. Workout Prep
1 set:
50m Run (workout pace)
10 Air Squats
6 Push Ups
2 Strict Pull ups

3. Workout: Fred Flintstone

Freedom (RX’d)

4 rounds
400m run
40 Air Squats
30 Push Ups
15 Strict Pull Ups

* Independence
4 rounds
300m run
30 Air Squats
20 Push Ups
10 Strict Pull Ups

* Liberty
4 rounds
200m run
20 Air Squats
15 Bar Push Ups
10 Ring Rows

4. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30-sec single/double unders
5 Wallballs (focus on breathing/arm cycling)
5 Kip Swings
5 Hips to Bar

2. Workout Prep
3 sets:
5 Wall Balls
10 Double Unders
3 Kipping Pull-ups
(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up)

3. Workout: Gomez Addams

Freedom (RX’d)

150 Wall Balls (20/14) (10’/9’)
300 Double Unders
30 Ring Muscle Ups (OR 60 Chest to Bar)
*Partition as desired

* Independence
120 Wall Balls (14/10) (10’/9’)
200 Double Unders
20 Muscle Ups (Or 40 Chest to Bar)

* Liberty
10 rounds
10 Wall Ball Thrusters (light)
20 Single Unders
5 Jumping Pull-ups

4. Accessory:

3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
30 sec Row (easy pace)
20 sec Row (mod pace)
10 sec Row (hard pace)
5 GHD’s to parallel (focus on leg extension)
10 Single Arm Dumbbell Shoulder Press (each)

2. Strength Prep
Athletes will be strict pressing for a 10rm and then perform 2 drop sets off of that established 10rm.

3. Workout Prep
1 set:
With Partner
5/4 Calorie Row (each)
5 GHD’s (each)
1 Rope Climb (each)

4. Workout: Grandmama

Freedom (RX’d)

Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 15/12 Calorie Row
Partner 2: 15 GHD’s (Or 15 V-ups)
-into-
Max Rope Climbs in the remaining time.

* Independence
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 12 GHD’s + 6in riser (Or 12 V-ups)
into
Max Rope Climbs in the remaining time.

* Liberty
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 15 Sit ups
Max Zombie Rope Climbs in the remaining time.

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)

2. Strength Prep
Athletes will be back squatting for a 10rm and then perform 2 drop sets off of that established 10rm.

3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
1 Wall Walk

4. Workout: Wednesday Addams

Freedom (RX’d)

2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (225/155)
1-2-3-4-5… Wall Walks
-Rest 3:00 between sets-

* Independence
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (185/125)
1-2-3-4-5… Wall Walks (half way)
Rest 3:00 between sets

* Liberty
2 sets
5:00 Amrap
2-4-6-8-10… Dumbbell Deadlifts (light)
10-20-30-40-50ft….Bear Crawl
Rest 3:00 between sets

4. Cooldown/Mobility

1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (12-15 minutes)

2. Workout Prep
2 sets:
50m Run (workout pace)
5/4 Calorie Bike (workout pace)
-rest 30 seconds between sets-

3. Workout: Morticia Addams

Freedom (RX’d)

4 Sets (1 set every 10:00)
400m Run
32/24 Calorie Echo Bike
400m Run

* Independence
4 Sets (1 set every 10:00)
300m Run
24/18 Calorie Echo Bike
300m Run

* Liberty
4 Sets (1 set every 10:00)
200m Run
16/13 Calorie Echo Bike
200m Run

4. 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
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch

2. Strength Prep
Athletes will have 10 minutes to establish a 3rm on hang squat snatch. Once athletes reach their 3RM, they should hit a few practice snatch grip deadlifts and then finish with 3×3 @90% of 1RM.

3. Workout Prep
2 sets:
2 Bar Facing Burpees
2 Overhead Squats (build in weight)

4. Workout: Cousin Itt

Freedom (RX’d)

5 Rounds
10 Bar Facing Burpees
10 Overhead Squats (135/95)

* Independence
5 Rounds
10 Bar Facing Burpees
10 Overhead Squats (115/80)

* Liberty
5 Rounds
10 Up Downs
10 Dumbbell Front Squats (light)

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)

1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kip Swings
10 Alternating V-ups
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Power Cleans (empty bar)

2. Workout Prep
With Partner
3 sets:
5 Synchro Toes to Bar
2 Power Cleans (each/ build up in weight)

3. Workout: April 15, 1912

Freedom (RX’d)

Teams of 2
50 Synchro Toes to Bar
50 Power Cleans (155/105)
50 Synchro Toes to Bar

* Independence
Teams of 2
50 Synchro Knees to Elbows
50 Power Clean (135/95)
50 Synchro Knees to Elbows

* Liberty
Teams of 2
50 Synchro Hangin Knee Raises
75 Dumbbell Cleans (light)
50 Synchro Abmat Sit ups

4. Successories

Super Set 4 x 10

DB Good Mornings

Seated Arnol Press

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose