1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Jump Rope
10 Alternating Dumbbell Clean + Push Press (light)
10 Alternating V-ups

2. Workout Prep
3 sets:
3 Clean and Jerks (empty bar – build across sets)
10 Double Unders
5 Abamt Sit Ups

3. Workout: “You can be my Wingman any time”

5 sets:
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-

* Independence
5 sets:
3 min AMRAP:
10 Clean and Jerks (95/65)
35 Double Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets

* Liberty
5 sets:
3 min AMRAP:
10 Alternating Dumbbell Clean and Jerks (light-mod)
50 Single Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets

4. Strength

Lying DB Pullover on Bench:  4 x 12

Elevated Toe Double DB Romanian Deadlift:  4 x 10

1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)

2. Workout Prep
100m Run
200/175m Row
100m Run

3. Workout: “Jerry”

Freedom (RX’d)

1600m Run
2000m Row
1600m Run

* Independence
1200m Run
1600m Row
1200m Run

* Liberty
3000m Bike Erg
1500m Row
3000m Bike Erg

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

1RM Squat Clean and Push Jerk
10-12 minutes

* rest as needed between lifts *

3. Workout Prep
2 sets:
5 Kettlebell Swings
5 Wall Balls
3 Chest to Bars

4. Workout: Rooster

Freedom (RX’d)

For Time:
50 Kettlebell Swings (53/35)
30 Wall Balls (30/20)
20 Chest to Bars
30 Wall Balls (30/20)
50 Kettlebell Swings (53/35)

* Independence
50 Kettlebell Swings (35/25)
30 Wall Balls (20/14)
15 Chest to Bars
30 Wall Balls (20/14)
50 Kettlebell Swings (35/25)

* Liberty
50 Russian Kettlebell Swings (light)
30 Wall Ball Thrusters (light)
20 Ring Rows
30 Wall Ball Thrusters (light)
50 Russian Kettlebell Swings (light)

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*
6 rounds of 20 seconds on, 10 seconds off Assault Bike
4 Rounds of 20 on, 10 off Burpees
2 Rounds of 20 on, 10 off Box Get Overs

2. Workout Prep
5/4 Calorie Assault Bike
2 Burpee Box Get Overs

3. Workout: Maverick and Goose

Freedom (RX’d)

Every 10:00 ( 3 sets)
15/12 Calorie Assault Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
6 Burpee Box Get Overs (30/24)
* 12/10 Calorie Echo Bike

* Independence
Every 10:00 ( 3 sets)
12/10 Calorie Assault Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
6 Burpee Box Get Overs (24/20)

* Liberty
Every 10:00 ( 3 sets)
12/10 Calorie Row
10 Up Down + Box Step up (20/16)
12/10 Calorie Row
8 Up Down + Box Step up (20/16)
12/10 Calorie Row
6 Up Down + Box Step up (20/16)

4. Strength:

GHD Hip Extension: 4 x 10

Barbell Skull Crushers: 4 x 10

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
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:

1RM Squat Snatch
10-12 minutes

* rest as needed between lifts *

3. Workout Prep
2 sets:
5 Dumbbell Bench (build-in weight)
3 Toes to Bar

4. Workout: Top Gun

Freedom (RX’d)

10 rounds
10 Dumbbell Bench (50×2/35×2)
10 Toes to Bar

* Independence
10 rounds
10 Dumbbell Bench (35×2/25×2)
7 Toes to Bar

* Liberty
10 rounds
10 Bar Push-ups
10 Hanging Knee Raises

5. 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**
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –

into

3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

3. Workout: Cream and Sugar

Freedom (RX’d)

Partner Workout:
500/400 Calorie Bike Erg
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired

* Independence
Partner Workout:
400/325 Calorie Bike Erg
(Partner Must Hold 2×70/50 in farmers hold)
(Switch on the bike as desired)

* Liberty
Partner Workout:
250/200 Calorie Bike Erg
Every 2:00 perform 100ft Farmer Carry (70s/50s)

Mayhem Mini-Pump

4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns@ moderate weight – maintain quality
12 Ring Row – Feet Elevated @ maintain quality
10 Inverted Skull Crusher@ maintain quality

-Rest 3 min b/t round-

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
Every minute (7 minutes)
4 Wall Ball Thrusters (light)
6 Push-ups
8 Sit Ups

2. Workout Prep
1 set:
5 Wall Balls
3 Handstand Push-ups
4 Alternating V-ups

3. Workout: The Lorax

Freedom (RX’d)

7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups

* Independence
7 rounds
Min 1: 20 Wall Balls (14/10)
Min 2: 10 Handstand Push-ups
Min 3: 16 Alternating V-ups

* Liberty
7 rounds
Min 1: 15 Wall Balls Thrusters (light)
Min 2: 15 Dumbbell Push Press (light)
Min 3: 15 Sit Ups

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 Warm up
-into-
3 sets:
30-second Jump Rope
3 Dumbbell Strict Press (each side)
4 Dumbbell Hang Power Clean
5 Suitcase Deadlifts (each side)
5 Bird Dogs (each side)

2. Workout Prep
3 sets:
10 Double Unders
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
1 Dumbbell Shoulder to Overhead
* Build in weight *

3. Workout: Fox in Socks

Freedom (RX’d)

Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)

-Rest 5 min-

1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)

* Independence
Teams of 2
3 sets: (each/1:1)
35 Double Unders
12 Dumbbell Deadlifts (35s/25s)
9 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Shoulder to Overhead (35s/25s)
Rest 5 min
1 set: (each/1:1)
105 Double Unders
36 Dumbbell Deadlifts (35s/25s)
27 Dumbbell Hang Power Clean (35s/25s)
18 Dumbbell Shoulder to Overhead (35s/25s)

* Liberty
Teams of 2
3 sets: (each/1:1)
50 Single Unders
12 Dumbbell Deadlifts (light)
9 Dumbbell Hang Power Cleans (light)
6 Dumbbell Push Press (light)
Rest 5 min
1 set: (each/1:1)
150 Single Unders
36 Dumbbell Deadlifts (light)
27 Dumbbell Hang Power Clean (light)
18 Dumbbell Push Press (light)

1. Movement Prep/Activation and Increasing Heart Rate
Tabata Assault Bike (8 sets)
20 seconds on/10 seconds off
-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. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
2 Power Snatch (build in weight)

3. Workout: Green Eggs and Ham

Freedom (RX’d)

Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (135/95)
10/8 Calorie Echo Bike

* Independence
Teams of 2
5 sets: (each/1:1)
9/7 Calorie Echo Bike
6 Power Snatch (115/80)
9/7 Calorie Echo Bike

* Liberty
Teams of 2
5 sets: (each/1:1)
9/7 Calorie Echo Bike
10 Alternating Dumbbell Snatch (light)
9/7 Calorie Echo Bike

4. 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 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast)
-into-
6 min amrap:
3 inch worms
4 Up downs over Rower
5 Sit ups (focus on leg extension)

2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
5 GHD’s
2 Burpee over Rower

3. Workout: Oh, the places you’ll go

Freedom (RX’d)

5 Sets
30/24 Calorie Row
20 GHD’s (Or 20 V-ups)
10 Burpee over rower
*Rest 3:00 between sets*

* Independence
5 Sets
24/20 Calorie Row
16 GHD’s + 6in riser
8 Burpee over rower
Rest 3:00 b/t sets

* Liberty
5 Sets
20/15 Calorie Row
20 Sit ups
10 Up Downs
Rest 3:00 b/t sets

4. Cooldown/Mobility

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