1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 wall balls (focus on breathing and arm cycling)
1 rope pull for height OR 2 zombie climbs
5 down dog/seal pose transitions

2. Workout Prep
2 sets:
5 Wall Balls
1 Rope Climb (1 pull)
– rest 30 seconds between sets –

3. Workout: Tyler & Baylee

Freedom (RX’d)

10 rounds:
15 Wall Balls (20/14)
2 Rope Climbs (Or 8 Burpee Pull-ups)

* Independence
10 rounds:
15 Wall Balls (14/10)
1 Rope Climb (Or 5 Burpee Pull-ups)

* Liberty
10 rounds:
10 Wall Ball Thrusters (light)
4 Zombie Rope Climbs (Or 10 Jumping Pull-ups)

4. Strength:

Single leg DB Romanian Deadlift

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Seated Dumbbell Calf Raise

4 sets: 15-20 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

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
3:00 Jump Rope
-into-
4 sets: (each machine)
Tabata
20 seconds/10 seconds off
Assault Bike
Rower
* Steadily increase the pace to around 80% of the intended workout effort *

2. Workout Prep
Set up machines into lanes and have athletes perform 5 calories on each at workout pace.

3. Workout: Haley

Freedom (RX’d)

Every 3:00 (8 sets)
12/10 Calorie Echo Bike

-rest 45-seconds-

15/12 Calorie Row

-rest remainder of 3 minutes-

* Independence
Every 3:00 (8 sets)
10/8 Calorie Echo Bike
-rest 45 seconds-
12/10 Calorie Row
-rest remainder of 3 minutes-

* Liberty
Every 3:00 (8 sets)
9/7 Calorie Echo Bike
-rest 45 seconds-
10/8 Calorie Row
-rest remainder of 3 minutes-

1. Movement Prep/Activation and Increasing Heart Rate
1 Round:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s

2. Workout Prep
1 set:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run

3. Workout: Gui

Freedom (RX’d)

5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-

* Independence
5 sets:
200m Run
10 Pull-ups
20 Push-ups
30 Squats
200m Run
-rest 3 minutes between sets-

* Liberty
5 sets:
200m Run
10 Jumping Pull-ups
15 Bar Push-ups
20 Squats
200m Run
-rest 3 minutes between sets-

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
1:00 Ski
1:00 Bike
1:00 Row
– rest 15 seconds between –

-into-

3 rounds
5 Alternating Dumbbell Bench Press (build across rounds)
10 Alternating Box Step-ups

2. Workout Prep
1 set:
5 Dumbbell Bench Press (at workout weight)
5 Dumbbell Box Step Overs

3. Workout: Othniel

Freedom (RX’d)

10 rounds
10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)
10 Dumbbell Box Step Overs (50s/35s) (24″ / 20″)

* Independence
10 rounds
10 Dumbbell Bench Press (40s/25s) (Or Bench Press 115/80)
10 Dumbbell Box Step Overs (35s/25s) (24″ / 20″)

* Liberty
10 rounds
10 Bar Push-ups
10 Dumbbell Box Step Overs (lite) (20″)

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
5 Wall Balls
5 Kipping Knee Raises
5 Low Box Jumps
5 Sumo Deadlift High Pulls (empty bar)
5 Up Downs
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep
1 set:
5/4 Calorie Row
5 Wall Balls
4 Box Jumps
3 Sumo Deadlift High Pull
2 Burpees
2 Shoulder to Overhead

4. Workout: Ehud

Freedom (RX’d)

“The End 1,2,3”
3:00, 6:00 Amrap, and For Time.
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bars
30 Box jumps (24/20)
20 Sumo Deadlift High Pulls (95/65)
30 Burpee over Bar
20 Shoulder to Overhead (135/95)
– 2-minute rest/reset between each AMRAP –

* Independence
3:00, 6:00 Amrap, and For Time.
16/13 Calorie Row
30 Wall Balls (14/10)
15 Toes to Bars
30 Box jumps (20/16)
20 Sumo Deadlift High Pulls (75/55)
30 Burpee over Bar
20 Shoulder to Overhead (115/80)
2-minute rest/reset between each AMRAP

* Liberty
3:00, 6:00 Amrap, and For Time.
15/12 Calorie Row
20 Wall Balls Thrusters (light)
20 Hanging Knee Raises
20 Box Step Ups (20/16)
20 Kettlebell Sumo Deadlift High Pulls (light)
20 Up Downs
20 Dumbbell Push Press
2-minute rest/reset between each AMRAP

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
3 Sandbag Deadlifts (light/focus on keeping the core tight)
5 Worlds Greatest Stretch (each side)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance

2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep
2 sets: (with a partner)
10ft Front Rack Walking Lunge (Build in weight)
50ft Sandbag Carry (build in weight)
– Perform 1:1 –

4. Workout: Shamgar

Freedom (RX’d)

Teams of 2
5 sets: (each)
100’ Dumbbell Front Rack Walking Lunge (35s/25s)
200’ Sandbag Carry (150/100) (Or Farmer Carry 100s/70s)
– “You Go – I Go” –

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 Prep
Athletes will spend 10-12 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep
2 sets:
1 Shuttle Run
2 Hang Power Cleans (build in weight)
10 second Assault Bike (build in pace)

4. Workout: Gideon

8 sets:
AMRAP 1:00
3 Shuttle Runs (25ft Down and Back)
3 Hang Power Cleans (185/125)
Max Calorie Assault Bike
-rest 2:00 between sets-

* Liberty
8 sets:
AMRAP 1:30
3 Shuttle Runs (25ft Down and Back)
6 Dumbbell Hang Power Cleans (light-moderate)
Max Calorie Assault Bike
-Rest 2:00 between sets-

* Limited Equipment Option
8 sets:
AMRAP 1:00
3 Shuttle Runs (25ft Down and Back)
6 Burpee Pull Ups
Max Air Squats
-Rest 2:00 between sets-

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

Snatch
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
10 Double Unders
5 GHDs

4. Workout: Deborah

Freedom (RX’d)

3 rounds:
21 Deadlifts (185/125)
63 Double Unders
21 GHD’s (Or 21 V-ups)

1. Movement Prep/Activation and Increasing Heart Rate
1 Round:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s

2. Workout Prep
1 set:
2 Strict Pull-ups
3 Push-ups
4 Air Squats

3. Workout: MURPH PREP MONDAY!

Freedom (RX’d)

Murph Prep Monday:
25:00 Partner AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-Switch rounds back and forth with your partner-

1. Movement Prep/Activation and Increasing Heart Rate
1:00 Row
1:00 Ski
1:00 Bike
-into-
3 sets
10 Dumbbell Z-Press (light)
10 Alternating V-Ups
10 Single Arm Kettlebell Windmills (each)
10 Walking Lunges + Torso Twist

2. Workout Prep
3 sets
100m Row (workout pace)
2-3 Strict Handstand Push-ups
10’ Kettlebell Walking Lunge (increase weight each set)

3. Workout: Rusty Cage

Freedom (RX’d)

500m Row
20 Strict Handstand Push-ups
100’ Double Kettlebell Front Rack Lunge (2×53/35)
500m Row
100’ Double Kettlebell Front Rack Lunge (2×53/35)
20 Strict Handstand Push-ups
500m Row