1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup
-into-
3 sets:
1 Zombie Rope Climb
5 Pike Push-ups
5 Single Arm Dumbbell Power Cleans (each)

2. Workout Prep
2 sets:
1 Rope climb (1 pull)
2 Strict Handstand Push-ups
3 Dumbbell Power Cleans

3. Workout: More Than A Memory

Freedom (RX’d)

3 sets:
2 Rounds
2 Rope Climbs (15ft)
6 Strict Handstand Push Up (Or 12 Push-ups)
12 Dumbbell Power Cleans (2×50/35)
-rest 1:1 between sets-

* Independence
3 sets:
2 Rounds
2 Rope Climbs (12ft)
6 Handstand Push Up (or 12 push-ups)
12 Dumbbell Power Cleans (2×35/25)
-rest 1:1 between sets-

* Liberty
3 sets:
2 Rounds
4 Zombie Rope Climbs
8 Dumbbell Push Press (light)
12 Dumbbell Power Cleans (light)
-rest 1:1 between sets-

3. Mini-Pump

4 Rounds
10 Barbell Front Squat: 1 and a Half Reps @ moderate weight
10 DB Lunge Walkthroughs (each side) @ moderate weight
10 GHD Nordic (Hamstring) Curl) @ moderate weight
15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm-up or Banded 7’s
-into-
6 min AMRAP
10-sec handstand hold
5 Alt V-ups (each side)
5 Knees to elbows
5 Stepback Lunges w/ plate overhead (each side)

2. Workout Prep
2 sets:
5 Toes to Bar
10ft Overhead Walking Lunge (increase weight)

3. Workout: If Tomorrow Never Comes

Freedom (RX’d)

3 rounds:
30 Toes to Bar
50’ Overhead Walking lunge (95/65)

* Independence
3 rounds:
25 Toes to Bar
50’ Overhead Walking lunge (75/55)

* Liberty
3 rounds:
20 Hanging Knee Raises
50’ Dumbbell Walking lunge (light)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30-second Assault Bike
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
10-second Handstand Hold

2. Strength

1 Deadlift x 5 sets @80-90% of 1RM

* Rest as needed between sets *

Strict Deficit Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

3. Workout Prep
With partner
2 sets:
5/4 Calorie Assault Bike (each/at workout pace)
10 Synchro Air Squats

4. Workout: Calling’ Baton Rouge

Freedom (RX’d)

Teams of 2
170/135 Calorie Echo bike
125 Synchro Air Squats
* Split Bike calories as needed *

* Independence
Teams of 2
150/120 Calorie Echo bike
125 Synchro Air Squats

* Liberty
Teams of 2
150/120 Calorie Row
75 Synchro Air Squats

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup Or Banded 7’s
-into-
6 min AMRAP
30-second Ski (Or Row) (easy pace)
5 GHD’s to parallel
5 Kip Swings
5 Scap Pullups

2. Workout Prep
1 set:
5/4 Calorie Ski
5 GHD’s
5 Pull-ups

3. Workout: The Thunder Rolls

Freedom (RX’d)

5 sets: (Every 5:00)
20/16 Calorie Row
20 GHD’s (Or 20 V-ups)
20 Pull-ups

* Independence
5 sets: (Every 5:00)
16/14 Calorie Row
16 GHD’s + 6in riser (Or 16 V-ups)
16 Pull-ups

* Liberty
5 sets: (Every 5:00)
15/12 Calorie Row
15 Sit-ups
15 Jumping Pull-ups

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-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

1 In the Hole Front Squat x 5 sets @ 80-90% of 1RM

* Rest as needed between sets *

Strict Weighted Chin Up (Supinated)
2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM

* Rest as needed between sets *

3. Workout Prep
3 sets:
2 Snatch (increase weight)
2 Bar Facing Burpees

4. Workout: Friends in Low Places

Freedom (RX’d)

For Time:
12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Burpee over Bar

* Independence
For Time:
12-9-6-3
Squat Snatch (115/80)
18-15-12-9
Burpee over Bar

* Liberty
For Time:
24-18-12-6
Alternating Dumbbell Snatch (light)
Up Down

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row (easy pace)
-into-
3 sets
10 Single Arm Dumbbell Press (each/light)
10 Deadbugs
10 Banded Rows

2. Workout Prep
3 sets:
1:00 Amrap
5 Bench Press (build in weight)
Max Distance Row (build up in pace)
-Rest 1 minute between sets-

3. Workout: Open Arms

Freedom (RX’d)

5 Sets
AMRAP 3 Minutes
20 Bench Press (135/95)
Max Calorie Row
-Rest 1 minute between sets-

* Independence
5 Sets
AMRAP 3 Minutes
20 Bench Press (115/80)
Max Distance Calorie Row
Rest 1 minute betweent sets

* Liberty
5 Sets
AMRAP 3 Minutes
15 Dumbbell Bench (light)
Max Distance Calorie Row
Rest 1 minute betweent sets

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)
5 Low ring Muscle-up transitions

2. Strength

Front Pause Squat:
2 Pause Front Squats x 5 sets @75% of 1RM

* Rest as needed between sets *

Weighted Strict Chin Up (Supinated)
3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM

* Rest as needed between sets *

3. Workout Prep
3 sets:
3 Squat Snatch (build up in weight)
1-2 Muscle Ups(build up to a full muscle up by the 3rd set)

4. Workout: Don’t Stop Believin’

Freedom (RX’d)

7 sets: (new set every 3:00)
4 Ring Muscle Ups (Or 12 Chest to Bar)
8 Squat Snatches (115/80)

* Independence
7 sets: (new set every 3:00)
3 Bar Muscle Ups (Or 9 Chest to Bar)
8 Squat Snatches (95/65)

* Liberty
7 sets: (new set every 3:00)
6 Up down + Jumping Pull-up
12 Alternating Dumbbell Snatch (light)

1. Movement Prep/Activation and Increasing Heart Rate
6 sets:
30-second Row (easy)
30-second Jump Rope

2. Workout Prep
Transition practice
3 sets:
15-second Row (fast)
10 Double Unders
-rest 30 seconds between sets-
* Practice getting right into jump roping.

3. Workout: Grand Finale

Freedom (RX’d)

Every 2:00 (10 sets)
200/175m Row
50 Double Unders

Independence
Every 2:00 (10 sets)
175/150m Row
35 Double Unders

Liberty
Every 2:00 (10 sets)
150/125m Row
50 Single Unders

4. Mayhem Mini-Pump – Shoulders/Glutes

4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Ring Y Raise @ maintain quality
15 Weighted Hip Thrust @ heavy weight
15yd Lateral Band Walk (each direction) @ moderate weight band

-Rest 3 min b/t round-

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets:
5 Box Jumps (low)
5 Thrusters (empty bar)
5 Muscle Snatch (empty bar)
3 Low Ring Muscle Up Transitions
50m Jog

2. Workout Prep
3 sets:
2 Box Jump Overs (work up in height)
2 Thrusters (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up (Or 3 Chest to Bars)

3. Workout: Bottle Rocket

Freedom (RX’d)

For time:
20 Box Jump Overs (30/24)
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Muscle Ups (Or 25 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 25 Chest to Bar)
10 Power Snatch (155/105)
10 Thrusters (155/105)
20 Box Jump Overs (30/24)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
5 Deadbugs
10 Kettlebell Curls + Shoulder Press (each)
3 Deadlifts (empty bar – build across sets)

2. Strength

Deadlift:
3 Dead Stop Deadlifts x 5 sets @70% of 1RM

* Rest as needed between sets *

Strict Deficit Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

3. Workout Prep
-With a partner –
2 sets:
20 second Bike (each/workout pace)
5 Synchro Push Ups
5 Synchro Air Squats
2 Synchro Burpee to Plate
10ft Sandbag Carry (work up in weight)

4. Workout: Catherine Wheel

Freedom (RX’d)

Teams of 2
50/40 Calorie Echo Bike
-into-
2 rounds:
30 Synchro Push-ups
100 ft Sandbag Front Hold Carry (each) (150/100)
30 Synchro Air Squats
100 ft Sandbag Front Hold Carry (each) (150/100)
15 Synchro Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (150/100)**
-into-
50/40 Calorie Echo Bike