Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
7 min AMRAP
30 sec single/double unders
5 wall balls (focus on arm cycling)
5 box step up (each)
5 Shoulder Press (empty bar)

Strength Prep
10:00-15:00
Once athletes finish the warm, they should be able to progress right into strength. A lot like the 10 rep, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out. Try and finish the 10 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

Workout Prep
10 Double Unders
5 Wall Balls
2 Double Dumbbell Box Step ups

Workout:  Fireside Roast and Toast

Freedom (RX’d)

3 sets
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –

* Independence
3 sets
3:00 Amrap
60 Double Unders
20 Wall Balls (14/10)
Max Double Dumbbell Step Ups (35s/25s)(20/16)
rest 1:00 between sets

* Liberty
3 sets
3:00 Amrap
100 Single Unders
20 Wall Ball Thrusters (14/10)
Max Single Dumbbell Step Ups (light) (20/16)
rest 1:00 between sets