Warm Up

Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets (empty bar)
30 second Single Unders
5 Snatch Deadlifts
5 Snatch High Pulls
5 High Hang Muscle Snatch
5 Snatch Push Press

Workout Prep
3 sets (Practice smooth transitions and laying the Jump rope down every time)
10 Double Unders
3 Power Snatch
– rest 30 seconds between sets –

Workout:  Walking on Water

Freedom (RX’d)

11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

Warm Up

Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
5 Wallballs (focus on breathing and arm cycling)
5 Hand Release Pushup
5 Rings Row (feet on the floor)
4 Box Get Overs (focus on the transition over the box)

Workout Prep
1 set
5 Wall Balls
3 Ring Rows (feet elevated)
3 Deficit Push-Ups
1 Burpee Box Get Over

Workout:  Parting the Red Sea

Freedom (RX’d)

Every 4:00 (5 rounds)
15 Wall Balls (30/20)
10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated
10 Deficit Pushups (45’s/25’s)
5 Burpee Box Get-Overs (48/42) or 10 Burpee Box Jump Overs (24/20)

Warm Up

Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy-moderate pace)
-into-
6 min AMRAP
3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge)
5 Deadbugs (each side)
5 Kip Swings
3-5 Strict Pullups

Workout Prep
2 sets (add weight each set)
10m Double Dumbbell Front Rack Walking Lunge
4 Double Dumbbell Deadlifts
1 Bar Muscle Up
– rest 1:00 between sets –

Workout:  Chariots of Fire

Freedom (RX’d)

50’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
20 Double Dumbbell Deadlifts (50s/35s)
10 Bar Muscle Ups OR 30 Chest to Bar

-Rest 2:00-

100’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
2 Rounds:
10 Double Dumbbell Deadlifts (50s/35s)
5 Bar Muscle Ups oR 15 Chest to bar

-Rest 2:00-

150’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
5 Rounds:
4 Double Dumbbell Deadlifts (50s/35s)
2 Bar Muscle Ups or 6 Chest to Bar

Warm Up

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
30-sec row (easy pace)
10-sec Handstand Hold
30-sec ski (easy pace)
5 Knee to Elbows
3 Power Cleans (empty bar-work up in weight)

Workout Prep
1 set
5/4 Calorie Row
3 Handstand Push-Ups
2 Power Cleans
5/4 Calorie Ski
3 Toes to Bar

Workout:  Manna and Qual

Freedom (RX’d)

10 min AMRAP
12/9 Calorie Row
12 Handstand Push-Ups
12/9 Calorie Row
4 Power Cleans (185/125)

-Rest 4 Minutes-

10 min AMRAP
12/9 Calorie Ski erg (OR 12/9 Calorie Row)
12 Toes to Bar
12/9 Calorie Ski erg (OR 12/9 Calorie Row)
4 Power Cleans (185/125)

Warm Up

Movement Prep/Activation and Increasing Heart Rate

8 min AMRAP
25-sec assault bike (easy)
25-sec assault bike (moderate)
10-sec assault bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)

Workout Prep
1:1 With Partner (Each perform then move to the next set)
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)

Workout:  Noah’s Ark

Freedom (RX’d)

Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*

*40-32-24-16-8 Women’s Calories

Warm Up

4 sets
30 sec Row (easy pace)
5 Wallballs (focus on arm cycling/breathing)
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)

Workout Prep

3 sets
2 Sumo Deadlift High Pull (work up in weight)
5 Wall Balls

Workout:  Who you gonna call?

Freedom (RX’d)

For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)

Warm Up

Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min assault bike (easy)
10 Passthroughs w/ PVC
5 Rings Rows
5 Pushups
5 GHD’s to parallel (focus on leg extension)

Workout Prep
With Partner
1 set (each)
30 Sec. Assault/Echo Bike
5 Pull Ups
5 Dumbbell Bench
5 GHD’s

Workout:  He slimed me

Freedom (RX’d)

Teams of 2 (4 rounds each)

Partner 1:
16/13 Calorie Echo Bike

Partner 2:
15 Pull-ups
15 Dumbbell Bench (50s/35s)
15 GHD situps OR 15 V-Ups

Warm Up

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry
-into-
6 min AMRAP
10 Heel-Toe Rocks
30-sec Singles Unders
10-sec Handstand Hold
3 Inchworms (optional with feet on box)

Workout Prep

2 sets
15 Double Unders
1 Wall Walk
– rest 30 seconds between sets (practice smooth transitions) –

Workout:  I ain’t ‘afraid of no ghost

Freedom (RX’d)

7 Rounds (New Round every 2:30)
60 Double Unders
3 Wall Walks
*Scored by the time of each round

Warm Up

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup
-into-
6 min AMRAP
30-sec bike erg (easy pace)
3 Sandbag Cleans (lightweight – practice transition)
5 Pushups
5 Pull-ups

Workout Prep
1 set
5/4 Calorie Bike Erg
1 Sand Bag Clean
1 Bar Muscle Up

Workout:  That’s a big Twinkie

Freedom (RX’d)

2 min AMRAP
12/10 Calorie Bike Erg or 12/10 Calorie Row
4 Sandbag Cleans (150/100) or 4 Power Cleans (185/125)
20 Bar Muscle Ups or 30 Burpee Pull-ups
– Rest 1:00 min-
*Continue until 20 bar muscle-ups have been completed*

Warm Up

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
5 min AMRAP
10-sec handstand hold
3 Push Press (empty bar – build across)
3 Front Squats (empty bar – build across)
3 Overhead Squats (empty bar – build across)

Workout Prep
3 sets (Add weight)
1 Squat Snatch + 1 Overhead Squat
1 Strict Handstand Push Up
1 Kipping Handstand Push Up
– rest 30 seconds between sets –

Workout:  Ghostbusters

Freedom (RX’d)

4 Rounds
8 Overhead Squats (115/80)
8 Strict Handstand Push-Ups
-At 10:00-
4 Rounds
12 Front Squats (115/80)
12 Handstand Push-Ups