Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
2:00 machine
-into-
3 sets:
5 Kettlebell Swings (eye level)
5 Tempo Goblet Squats (3 second negative)
30 seconds single/double unders
5 Bench Press (empty bar- build across sets)

2. Strength:

Bench Press: 10 sets x 3 reps at 67.5%

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 Goblet Squats (build in weight)
10 Double Unders

4. Workout: Hod dog and Fries

Freedom (RX’d)

5 rounds
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
60 Double Unders

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets
3 Dumbbell Front Squats (Light/practice transition)
3 Up Downs + Jump Over Bar
3 Muscle Cleans (Empty Bar)
3 Hang Power Cleans (Empty Bar)
3 High Hang Squat Cleans (Empty Bar)

**2. Workout Prep**
3 sets
3 Dumbbell Front Squats (smooth and efficient reps)
2 Bar Facing Burpees
1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)

3. Workout: Open 18.2

Freedom (RX’d)

12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (50s/35s)
Bar Facing Burpees
– into –
1RM Clean (Power or Squat)

*Scaling/Modifications coached in class

4. Skills & Drills

Week 3: Handstand Push-up Skill Work

Advance:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press

Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press

* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)

1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets
30- second Row (build in pace)
15 Single leg Jump Rope (Left/Right)
10 Alternating V-ups
5 Deadlifts (empty bar- build across sets)

2. Strength

Athletes will be performing deadlifts at 70% for 5×5.

3. Workout Prep
1 set: (each)
20-Second Row (workout pace)
10 Double Unders

4. Workout: Cory & Topanga

Freedom (Rx’d)

18:00 Amrap
Teams of 2
500/450m Row
50 Double Unders
*Rower is always occupied*

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

1. Movement Prep/Activation and Increasing Heart Rate
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks

2. Strength

Clean & Jerk: EMOM 10 – 5 touch and go (5 lbs heavier than last week)

3. Workout Prep
2 sets:
5 Air Squats
5 Push Ups
5 Wall Balls (build in weight)

4. Workout: Boy Meets World

Freedom (RX’d)

For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30/20)
25 Push Ups
75 Air Squats

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)

**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1 min row (easy pace)
5 Alt. V-ups (each side)
5 Wallballs (focus on breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups

**2. Workout Prep**
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of Workout Weight)
1 Muscle Up or Burpee Pull-Ups

**3. Workout: Open 14.4**

Freedom (Rx’d)

14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups

*Scaling/Modifications coached in class

4. Skills and Drills

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s Warm Up
-into-
3 sets:
20-Second Assault Bike (build in pace)
10 Bent Over Dumbbell Rows (Or Barbell)
5 Bench Press (empty bar- build across sets)

2. Strength

Athletes will be benching at 70% for 5 x 5.

3. Workout Prep
1 set:
30-Second Bike (slow)
20-Second Bike (moderate)
10-Second Bike (fast)

4. Workout: Shawn Hunter

Freedom (RX’d)

Teams of 2
8 sets: (each/1:1)
16/14 Calorie Echo Bike

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)
5 Up Downs to Seal Pose
5 Knees to Elbows
5 Back Squats (empty bar- build across sets)

2. Strength

Athletes are back squatting at 70% for a 5×5.

3. Workout Prep
2 sets:
4 Alternating Hang Dumbbell Clean and Jerk (build in weight)
2 Burpee Over Dumbbell
4 Toes to Bar

4. Workout: Mr. Feeny

Freedom (RX’d)

16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
10 Banded Air Squats
5 Up Downs + Box Step Up
5 Bench Press (empty bar/slow and controlled)

2. Strength:

Bench Press:  5 sets x 5 reps

3. Workout Prep
2 sets:
2 Burpee Box Jump Overs
2 Front Squats (build-in weight)

4. Workout: “Shake It Off”

1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets
5 Back Squats (empty bar- build across sets)
:30 Assault Bike (easy pace)
10 Ring Rows

2. Strength:

Back Squats:  5 sets x 5 reps

3. Workout Prep
2 sets:
5/4 Calorie Bike
4 Pull Ups

4. Workout: “I Knew You Were Trouble”

Freedom (RX’d)

For Time:
50/40 Calorie Assualt Bike
50 Pull-ups
50/40 Calorie Assault Bike

*Scale/Modifications coached in class

5. Cooldown/Mobility

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)