1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7’s
-into-
2:00 Run/2:00 Bike
-into-
3 sets:
5 Kip Swings
5 Scap Pull-ups
5 Thrusters (empty bar – build)

2. Workout Prep
1 set:
5 Pull-ups
5 Thrusters
100m Run (workout pace)

3. Workout: Daniel

Freedom (RX’d)

50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

* Independence
35 Pull-ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull-ups
(KG Barbell: 34/25)

* Liberty
35 Jumping Pull-ups
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
35 Jumping Pull-ups

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
3 sets:
:45-second Machine (different every set)
10yd sled push
10yd sled push
3 Dumbbell Deadlifts
:10 sec Sandbag Hold

2. Workout Prep
Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes should prepare for their final workout weight.

3. Workout: Lake Monona

Freedom (RX’d)

5 min AMRAP
40/32 Calorie Row
Max Distance Dumbbell Farmer Carry (100/70)

-@8:00-

5 min AMRAP
600m Run
Max Distance Sled Push (4-45’s/2-45’s)

-@16:00-

5 min AMRAP
35/28 Calorie Echo Bike
Max Distance Sandbag Front Carry (150/100)

* Independence
5:00 AMRAP
32/24 Calorie Row
Max Distance Dumbbell Farmer Carry (70/50)
@8:00
5:00 AMRAP
600m Run
Max Distance Sled Push (3-45’s/1-45’s + 1-25)
@16:00-
5:00 AMRAP
28/22 Calorie Echo Bike
Max Distance Sandbag Front Carry (100/70)

* Liberty
3 sets (every 8 minutes)
5:00 AMRAP
24/20 Calorie Row
Max Distance Dumbbell Farmer Carry (moderate)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
3 sets:
3 Strict Press (empty bar)
3 Push Press (empty bar)
5 Bar Facing Up Downs
:30 Sec Jump Rope

2. Workout Prep
1 set:
5 Push Press
2 Burpee Over Bar
10 Double Unders

3. Workout: Bucky the Badger

Freedom (RX’d)

7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders

* Independence
7 rounds
7 Push Press (75/55)
5 Burpee over Bar
35 Double Unders

* Liberty
7 rounds
7 Dumbbell Push Press (light)
7 Up Downs
49 Single Unders

4. Strength:

Hamstring Ring Curls: 4 x 10

DB Box Step-Ups: 4 x 10

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*
8 min amrap:
:20 sec Assault Bike (arms)
:20 sec Assault Bike (legs)
:20 sec Assault Bike (both)
5 Wall Ball Squats
5 Wall Ball Presses
5 GHD to Parallel
5 Scap Pull-ups

2. Workout Prep
1 set:
20-sec Assault Bike (workout pace)
5 Wall Balls
5 GHD’s
5 Chest to Bar

3. Workout: President James Madison

Freedom (RX’d)

2 Rounds
40/32 Calorie Echo Bike
40 Wall Balls (20/14)
30 GHD Sit Ups (Or 30 V-Ups)
20 Chest to Bar Pull Ups

* Independence
2 Rounds
34/26 Calorie Echo Bike
35 Wall Balls (14/10)
25 GHD’s (Or 25 V-Ups)
15 Chest to Bars (Or 20 Pull-ups)

* Liberty
2 Rounds
30/24 Calorie Echo Bike
30 Wall Balls Thrusters (light)
30 Sit Ups
20 Jumping Pull-ups

4. Strength

Double DB Standing Bent Over Row: 4 x 15

Single Arm Standing Tricep French Press: 4 x 10

5. Cooldown/Mobility

1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
3 Strict Pull-ups
5 Inch Worms
10 Kettlebell Swings
:10 sec Handstand Hold

2. Workout Prep
1 set:
1 Rope Climb (half way)
1 Wall Walk
5 Push-ups

3. Workout: Bull Shark

Freedom (RX’d)

5 sets:
2:00 Amrap
2 Rope Climbs (OR 8 Burpee Pull-ups)
4 Wall Walks
Max effort Push-ups
—rest 1 minute between sets—

* Independence
5 sets:
2:00 Amrap
1 Rope Climbs (Or 5 Burpee Pull-ups)
3 Wall Walks
Max effort Push-ups
rest 1 minute between sets

* Liberty
5 sets:
2:00 Amrap
4 Burpee Jumping Pull-up
50ft Bear Crawl
Max effort Bar Push-ups
rest 1 minute between sets

4. Strength

Rear foot elevated DB Split Squat: 4 x 10 (each side)

Standing Barbell Calf Raise: 4 x 20

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
Hip Halo Warm up
-into-
6 min AMRAP
30-second Bike Erg (easy pace)
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)

2. Strength

Deadlift
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Handstand Push-ups (Strict): Max Reps

3. Workout Prep
1 set:
15 second Bike  (workout pace)
5 GHD’s
20ft Farmer Carry

4. Workout: Zebra Shark

Freedom (RX’d)

5 sets (1:1)
20/15 Calorie Echo Bike
15 GHD’s (Or 15 V-ups)
100ft Farmer Carry (100s/70s)

* Independence
5 sets (1:1)
16/14 Calorie Echo Bike
15 GHD’s + 6in Riser
100ft Farmer Carry (70s/50s)

* Liberty
5 sets (1:1)
15/12 Calorie Echo Bike
15 Sit ups
100ft Farmer Carry (moderate)

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
-into-
7 min AMRAP
1 round of Rowling
(5 max burpee penalty)
4 Power Snatch (empty bar – build across)
5 Down Dog/Seal Pose Transitions

2. Workout Prep
1 set:
With partner
100m Row (each)
5 Power Snatch

3. Workout: Hammerhead Shark

Freedom (RX’d)

Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/same time)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-

* Independence
Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/sametime)
Max Power Snatch
Set 1: 75/55
Set 2: 95/65
Set 3: 115/80
Set 4: 135/95
Rest 1:00 between sets

* Liberty
Teams of 2
3:00 Amrap (4 sets)
400/350m Row (each/sametime)
Max Dumbbell Snatch (light)
Rest 1:00 between sets

4. Strength

Supported Single Arm DB Row: 4 sets: 12 reps

Standing Tricep Extension w/ band: 4 sets: 10 reps

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 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar – build across sets)
5 Box Jumps (low box/ work on soft landing)

2. Strength

Bench Press
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Box Jump: Max Height

3. Workout Prep
5 Single Arm Dumbbell Push Press (L)
10ft Single Arm Overhead Dumbbell Walking Lunge (L)
5 Single Arm Dumbbell Push Press (R)
10ft Single Arm Overhead Dumbbell Walking Lunge (R)

4. Workout: Great White Shark

Freedom (RX’d)

12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

* Independence
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (35/25)
25ft Dumbbell Walking Lunge (35/25)
10 Single Arm Dumbbell Push Press (R) (35/25)
25ft Dumbbell Walking Lunge (35/25)

* Liberty
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (light)
10 Alternating Step Ups (20in)
10 Single Arm Dumbbell Push Press (R) (light)
10 Alternating Step Ups (20in)

5. Cooldown/Mobility

1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs

2. Strength

Front Squat
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Strict Chin Up:
– Max Weight

* Rest as needed between sets *

3. Workout Prep
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar

4. Workout: Megalodon

Freedom (RX’d)

For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar

* Independence
21-15-9
Thrusters (75/55)
Burpee over Bar
Pull-ups

* Liberty
21-15-9
Dumbbell Thrusters (light)
Up Downs
Jumping Pull-ups

5. Cooldown/Mobility

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