1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec assault bike (easy)
20 sec assault bike (mod)
10 sec assault bike (hard)
5 Wall Balls (focus on arm cycling)
5 world’s greatest stretch (each side)

2. Workout Prep
1 set:
5/4 Calorie Bike
5 Wall Balls (regular height)
5/4 Calorie Bike
5 Wall Balls (higher target)

3. Workout: You Jump, I Jump

Freedom (RX’d)

3 Sets:
16/14 Calorie Echo Bike
25 Wall Balls (20/14) (10’/9’)
12/10 Calorie Echo Bike
15 Wall Balls (20/14) (11’/10’)
8/6 Calorie Echo Bike
-rest 1:1 between sets-

* Independence
3 Sets:
15/12 Calorie Echo Bike
25 Wall Balls (14/10) (10’/9’)
10/8 Calorie Echo Bike
15 Wall Balls (14/10) (11’/10’)
8/6 Calorie Echo Bike
rest 1:1 between sets

* Liberty
3 Sets:
10/8 Calorie Echo Bike
15 Wall Ball Thrusters (light)
8/6 Calorie Echo Bike
15 Wall Ball Thrusters (light)
5/4 Calorie Echo Bike
rest 1:1 between sets

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*
Crossover Symmetry Or Banded 7’s Warmup
-into-
6 min AMRAP
30 sec Row
10 sec handstand hold
10 kip swings
10 Plate Press Overhead
10 Plate Bent Over Row

2. Workout Prep
3 sets:
5/4 Calorie Row
3 Pull-ups
2 Handstand Push Ups (build up to strict handstand push up)

3. Workout: Jack and Rose

Freedom (RX’d)

5 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-

* Independence
5 sets:
16/14 Calorie Row
12 Pull-ups
6 Strict Handstand Push Ups (Or 9 Handstand Push ups)
rest 1:1 between sets

* Liberty
5 sets:
12/10 Calorie Row
12 Ring Rows
12 Dumbbell Push Press
rest 1:1 between sets

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 Warmup
-into-
3 sets:
30 sec single/double unders
5 Double Dumbbell Deadlift (between feet)
5 Double Dumbbell Hang Snatches
5 Double Dumbbell Squats

2. Workout Prep
2 sets:
10 Double Unders
2 Hang Dumbbell Snatches (build in weight)
2 Devils Press (build in weight)
2 Dumbbell Squat Clean (build in weight)

3. Workout: Titanic

Freedom (RX’d)

5 Rounds
50 Double Unders
6 Double Dumbbell Hang Snatches (50s/35s)
5 Devil’s Press (50s/35s)
4 Double Dumbbell Squat Clean (50s/35s)

* Independence
5 Rounds
35 Double Unders
6 Double Dumbbell Hang Snatches (35s/25s)
5 Devil’s Press (35s/25s)
4 Double Dumbbell Squat Clean (35s/25s)

* Liberty
5 Rounds
50 SingleUnders
10 Hang Dumbbell Cleans
8 Dumbbell Front Squats
6 Burpees

4. Successories

5 sets of 10 GHD’s (Or 10 V-Ups)
-rest 1:00 between sets-

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

2. Workout Prep
3 sets:
50 yd down and back
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Up-Downs + Box Step Up (each side)

3. Workout: I’ll never let go

Freedom (RX’d)

1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (24/20)

* Independence
1000m Run
75 Thrusters (35/25)
25 Burpee Box Jump Overs (20/16)

* Liberty
800m Run
50 Wall Ball Thrusters (light)
25 Up Down + Box Step Up (20/16)

1. Movement Prep/Activation and Increasing Heart Rate
Tabata
20 seconds on/10 seconds off
6 sets of Assault Bike (70% effort)

2. Workout Prep
1 set:
30 seconds (at first workout pace)
-rest 30 seconds-
10 second Sprint (at second workout pace)

3. Workout: Lion

Freedom (RX’d)

90/70 Calorie Echo Bike

-Rest 3:00-

10 sets
9/7 Calorie Echo Bike
-Rest 1:1 between sets-

* Independence
70/55 Calorie Echo Bike
Rest 3:00
10 sets
8/6 Calorie Echo Bike

-Rest 1:1 between sets-

* Liberty
40/32 Calorie Echo Bike
Rest 3:00
10 sets
30 seconds /30 seconds off Calorie Echo Bike

4. Skill Progression

Have athletes practice: Ring Muscle Ups
– 10-12 minutes-

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
Crossover Symmetry or Banded 7’s
3 sets:
1:00 Jump Rope
3 Sandbag Deadlifts
1 shuttle run (practice turns)

2. Workout Prep
1 set:
1 Full Shuttle Run (70% of projected effort)
1 Sand Bag Clean

3. Workout: You Really Are

Freedom (RX’d)

Teams of 2
8 Rounds (each/1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (150/100) (Or 3 Power Cleans (185/125)

* Independence
Teams of 2
8 Rounds (each/1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (100/70) (Or 3 Power Cleans (155/105)

* Liberty
Teams of 2
8 Rounds (each/1:1)
50 yard Shuttle Sprint (25/25yd)
6 Dumbbell Power Cleans (moderate)

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
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength

12 minutes to establish a heavy single of Clean & Push Jerk

3. Workout Prep
2 sets:
10 Double Unders
5 Wall Balls

4. Workout: Wait for it

Freedom (Rx)

100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)

* Independence
80 Double Unders
40 Wall Balls (14/10)
80 Double Unders
30 Wall Balls (14/10)
80 Double Unders
20 Wall Balls (14/10)

* Liberty
100 Single Unders
30 Wall Ball Thrusters (light)
100 Single Unders
20 Wall Ball Thrusters (light)
100 Single Unders
10 Wall Ball Thrusters (light)

4. Workout: Cooldown/Mobility

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

1. Movement Prep/Activation and Increasing Heart Rate*
8 min amrap:
:30 sec Row
3 Dumbbell Burpee Deadlifts
3 Double Hang Snatches
5 Bird Dogs
5 Deadbugs

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

3. Workout: What I See

Freedom (RX’d)

27-21-15-9
Calorie Row
Devil’s Press (35s/20s)

4. Accessory:

Hamstring Ring Curls: 4×10

Weighted Hip Thrust: 4×10

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength

12 minutes to establish a heavy single of Squat Snatch

3. Workout Prep
2 sets:
4 Box Step Ups
4 Toes to Bar
4 Front Squats

4. Workout:

Freedom (RX’d)

4 rounds
25 Box Step ups (24’’/20’’)
20 Toes to Bar
15 Front Squats (95/65)

* Independence
4 rounds
25 Box Step ups (20’’/16’’)
20 Knees to Elbows (Or 15 Toes to Bar)
15 Front Squats (75/55)

* Liberty
4 rounds
20 Box Step ups (20’’/16’’)
15 Hanging Knee Raises
10 Dumbbell Squats (light)

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)

2. Workout Prep
3 sets:
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)

3. Workout: Pumpkin Pie

Freedom (RX’d)

50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)

* Independence
50 Power Snatches (75/55)
100’ Overhead Walking Lunge (75/55)

* Liberty
50 Dumbbell Snatches (light)
100’ Dumbbell Walking Lunge (light)

4. Skill Progression

Athletes practice: Ring Transitions (with band)
– 10-12 minutes-

5. Cooldown/Mobility

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)