1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30-second ski
5 GHD’s to parallel
30-second Bike Erg
4 Box Get Overs (30/24)

2. Workout Prep
With partner:
20 second Ski (each)
5 GHD’s (each)
20 second Bike Erg (each)
2 Burpee Box Get Overs (each)

3. Workout: Cardio Dozen

Freedom (RX’d)

Teams of 2
12 min AMRAP
2000/1600m Ski
Max GHD’s (Or V-Ups)

-1 min rest-

12 min AMRAP
4000/3200m Bike Erg
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
** If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs

Individual option:
8 min AMRAP
1000/800m Ski
Max GHD’s (Or V-Ups)

-1 min rest-

8 min AMRAP
2000/1600m Bike Erg
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
** If you don’t have Bike Ergs, Ski 1000/800m in both AMRAPs

* Independence
Teams of 2
12 min AMRAP
2000/1600m Ski
Max GHD’s + 6in Riser

1 min rest

12 min AMRAP
4000/3200m Bike Erg
Max Burpee Box Get-Overs (40/36)
(If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs)

* Liberty
Teams of 2
10 min AMRAP
1500/1200m Row
Max Sit ups

1 min rest

10 min AMRAP
3000/2600m Bike Erg
Max Up Downs + Step Ups
(If you don’t have Bike Ergs, Row 1500/1200m in both AMRAPs)

4. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

2. Strength

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *

Into

3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk)

* Rest as needed between sets *

3. Workout Prep
3 sets:
2 Deadlifts (build in weight)
2 Hand Release Push ups
3 Toes to Bar

4. Workout: Cold As You

Freedom (RX’d)

10:00 Amrap
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Toes to Bar

* Independence
10:00 Amrap
3 Deadlifts (225/155)
5 Hand Release Push-ups
7 Knees to Elbows

* Liberty
10:00 Amrap
3 Kettlebell Sumo Deadlifts (moderate)
5 Knee Push-ups
7 Hanging Knee Raises

5. Cooldown/Mobility

1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*
Hinshaw Warm Up (10-12 minutes)
-into-
1 min Run Test – for distance (moderate pace)
-into-
3 sets:
30-second Bike erg
3 Shoulder to Overhead (build across/stay light)

2. Workout Prep
2 sets:
50m Shuttle Run
1 Shoulder to Overhead (build up in weight)

3. Workout: Shuttle to Overhead

Freedom (RX’d)

From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead (185/125)

-Rest 1 min-

From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead (185/125)

-Rest 2 mins-

From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead (185/125)

* Independence

From 0:00-2:00 (2 minutes)
Run 200 m
Max shoulder to overhead (155/105)

Rest 1 min

From 3:00-6:00 (3 minutes)
Run 400 m
Max shoulder to overhead (155/105)

Rest 2 mins

From 8:00-12:00 (4 minutes)
Run 600 m
Max shoulder to overhead (155/105)

* Liberty

From 0:00-2:00 (2 minutes)
400m Bike Erg (or 200m Row)
Max Dumbbell Push Press (light)

Rest 1 min

From 3:00-6:00 (3 minutes)
800m Bike Erg (or 400m Row)
Max Dumbbell Push Press (light)

Rest 2 mins

From 8:00-12:00 (4 minutes)
1200m Bike Erg (or 600m Row)
Max Dumbbell Push Press (light)

4. Strength

5 sets:
6-10 reps

*Rest as needed between sets*

5. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *

Into

3 Overhead Squat x 3 sets (@75% of 1RM Snatch)

* Rest as needed between sets *

3. Workout Prep
2 sets:
5 Wall Balls (focus on breathing and rolling out the shoulders)

4. Workout: Karen

Freedom (RX’d)

For time:
150 Wall Ball shots (20/14)

* Independence
150 Wall Balls (14/10)

* Liberty
150 Wall Ball Thrusters (light)

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)

2. Workout Prep
3 sets:
3 Wall Balls
2 Handstand Push-ups
1-3 Power Cleans (build in weight)

3. Workout: Holleyman

Freedom (RX’d)

30 rounds
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

* Independence
30 rounds
5 Wall Balls (14/10)
3 Handstand Push-ups
1 Power Clean (185/125)

* Liberty
15 rounds
8 Wall Balls Thrusters (light)
6 Pike Push-ups
4 Dumbbell Power Cleans (light)

4. Cooldown/Mobility

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)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
2 sets
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (reg)

2. Workout: Pepperoni Pizza

Freedom (RX’d)

Teams of 2
8 sets (each/1:1)
500/450m Row

* Independence
Teams of 2
8 sets (each/1:1)
500/400m Row

* Liberty
Teams of 2
8 sets (each/1:1)
300/250m Row

3. Skill Progression

5 sets:
6-10 Strict Ring Dips
– rest 1 minute between sets –

4. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min foot smash with Lacrosse ball (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

2. Strength

Power Clean + Push Jerk: 5 x 3

Front Squat: 3-2-1-1-1

3. Workout Prep
1 set:
2 Strict Pull-ups
3 GHD’s
4 Box Jump Overs

4. Workout: Supreme Pizza

Freedom (RX’d)

12 minute AMRAP
10 Strict Pull-ups
15 GHD’s (Or 15 V-Ups)
10 Box Jump Overs (24/20)

* Independence
12 minute AMRAP
10 Pull-ups
15 GHD’s + 6in Riser(Or 15 V-Ups)
10 Box Jump Overs (20/16)

* Liberty
12 minute AMRAP
10 Ring Rows
15 Sit ups
10 Box step ups (20/16)

5. Cooldown/Mobility

1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)

1. Movement Prep/Activation and Increasing Heart Rate*
3 min Assault Bike
(:30 sec easy, :20 sec mod, :10 sec fast x 3)
-into-
6 min armap:
3 Dumbbell Deadlifts
3 Dumbbell Hang Snatches
3 Devils Press
5 inch worms

2. Workout Prep
1 sets:
5/4 Calorie Bike
2 Devils Press

3. Workout: Hawaiian Pizza

Freedom (RX’d)

6 sets (Every 4:00)
16/12 Calorie Echo Bike
9 Devil Press (50s/35s)

* Independence
6 sets (Every 4:00)
12/10 Calorie Echo Bike
9 Devil Press (35s/25s)

* Liberty
6 sets (Every 4:00)
10/8 Calorie Echo Bike
9 Alternating Dumbbell Clean and Push Press (light)

4. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength

2 Squat Snatch + 1 Overhead Squat – 5 x 3

Panda Pulls – 3 x 3

3. Workout Prep
3 sets:
5 Sandball Squats (build in weight)
10 Double Unders

4. Workout: Margherita Pizza

Freedom (RX’d)

3 rounds
30 Sandball Squats (50/30)
90 Double Unders

* Independence
3 rounds
25 Sandball Squats (50/30)
75 Double Unders

* Liberty
3 rounds
30 Dumbbell Squats (light)
90 Single Unders

1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
30-sec run (easy pace)

2. Strength

1 Bench Press x 5 sets @80-90% of 1RM

*rest as needed between sets*

Box Jump:
3 High Box Jumps x 5 sets
*4-6” below max height for 1 rep

3. Workout Prep
1 set:
5 Deadlifts
3 Box Jumps
20-second Run

4. Workout: The Dance

Freedom (RX’d)

7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter Run in Remaining Time
-rest 1:30 between sets-

* Independence
7 sets:
1:30 AMRAP
10 Deadlifts (115/80)
5 Box Jumps (20/16)
Max Meter Run in Remaining Time
-rest 1:30 between sets-

* Liberty
7 sets:
1:30 AMRAP
10 Kettlebell Sumo Deadlifts (light)
5 Box Step ups (20/16)
Max Meter Row in Remaining Time
-rest 1:30 between sets-