1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup
-into-
6 min AMRAP
30 sec assault bike
5 Strict Press (empty bar – build across)
5 Banded Pullups
5 Down Dog/Seal Pose Transitions

2. Workout Prep
1 set:
5/4 Calorie Bike
4 Shoulder Press
3 Strict Pull-ups

3. Workout: Croissant

Freedom (RX’d)

20 min AMRAP
16/14 Calorie Echo Bike
15 Shoulder Press (75/55)
9 Strict Pull-ups

*Scaling/Modifications coached in class

4. Successories

Inverted Skull Crusher:  4 sets of 10 reps

GHD Hip Raise:  4 sets of 20 reps

5. Cooldown/Mobility

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

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press

2. Strength

– 10 minutes to establish a 1RM Snatch

* Rest 60-90 seconds between sets *

– 10 minutes to establish a 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

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

4. Workout: Walking on Water

Freedom (RX’d)

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

*Scaling/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)

1. 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)

2. 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)

3. 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

4. Strength:

Double DB Prone Row: 4 sets of 10 reps

Lying DB Hamstring Curl: 4 sets of 10 reps

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 Warm Up or Banded 7’s
-into-
6 min AMRAP
10 Box Jumps (low)
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerk (empty bar)

2. Strength

Push Jerk: 5 sets of 3 reps

3. Workout Prep
1 set:
4 Alternating Dumbbell Snatch
4 GHD’s

4. Workout: Kristoff and Sven

Freedom (RX’d)

16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 GHD’s (Or Stick Sit ups)
16 Box Jump Overs (20)

*Scaling/Modifications coached in class

5. Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
4 Box Jumps

1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)
-into-
3 Sets
10 PVC Pass Throughs
5 Snatch Grip Shoulder Press (PVC)
5 Overhead Squats (PVC) with Hip Cycle or Banded
5 Kip Swings

2. Strength:

Overhead Squats: 5 sets of 3 reps

3. Workout Prep
3 sets:
3 Thrusters (build in weight/focus on breathing)
3 Pull-ups

4. Workout: Fran

Freedom (RX’d)

21-15-9
Thrusters (95/65)
Pull-ups

*Scaling / Modifications coached in class

5. Cooldown/Mobility

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

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets:
10 Lateral Hops over the rower (or line hops)
3 Inch Worms
10 Air Squats

2. Workout Prep
2 sets:
5/4 Calorie Row
2 Burpee Over Rower

3. Workout: Elsa and Anna

Freedom (RX’d)

10 rounds
16/13 Calorie Row
8 Burpee Over Rower

*Scaling / Modifications coached in class

4. Strength

4 sets of 10:

Goblet Squats and Russian KB Swings

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

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press

2. Strength
Today’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both are lighter, so the focus will be on form and working on transitioning from one lift to the next.

3. Workout Prep
1 set:
2 power cleans
2 bar facing burpees

4. Workout: 12 White Grapes

Freedom (RX’d)

AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
6 min AMRAP
30-sec assault bike
10 plate toe taps (each side)
2x25ft shuttle jog (down and back)

2. Workout Prep
2 sets:
20 Second Assualt Bike
-rest 1:00-

20 Second Shuttle Run
-rest 1:00-
*Build in pace

3. Workout: Midnight Kiss

Freedom (RX’d)

3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike

*Scaling/Modifications coached in class

4. Successories

Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

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
Crossover Symmetry or Banded 7’s with Hip Halo Warmup
-into-
3 sets
30-second Knee Plank (elbows)
5 Snatch Push Press
5 Overhead Squats
* Start with a PVC Pipe and progress to an empty barbell

2. Strength Prep
Give athletes 10-12 minutes to work up to a heavy set of 1 Snatch Push Press (from the back rack) + plus 1 overhead squat.

3. Workout Prep
1 set:
3 Pull Ups
3 GHD’s
1 Wall Walk

4. Workout: Times Square Ball Drop

Freedom (RX’d)

5-10-15-20-15-10-5
Pull-ups
GHD’s (Or Stick Sit Ups)
*2 Wall Walks after each round

*Scaling/Modifications coached in class

5. Mobility

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*
2:00 Machine
-into-
2 sets (empty bar)
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans

2. Strength
Give athletes 10-12 minutes to work up to a heavy complex of 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.

3. Workout Prep
2 sets:
3 Dumbbell Deadlifts
3 Dumbbell Front Squats
3 Dumbbell Push Press
*Build in weight

4. Workout: Black Eyed Peas & Collard Greens

Freedom (RX’d)

10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)

*Scaling/Modification coached in class

5. Cooldown/Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)