1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
10 PVC Pass Throughs
5 Inch Worms
10yd Yard Bear Crawl

2. Workout Prep
3 sets:
20 second Row (workout pace)
40 second Row (easy/recovery)

3. Workout: Spider Roll

Freedom (RX’d)

Every minute (20:00)
200m/175m Row

* Independence
Every minute (20:00)
175m/150m Row

* Liberty
Every minute (15:00)
150m/125m Row

4. 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
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

2. Strength

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *

-Into-

3 Push Jerk x 3 sets (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

3. Workout Prep
2 sets:
50m Run
1 Rope Climb (1 pull)
5 Dumbbell Shoulder to Overhead (build in weight)

4. Workout: Spicy Tuna Roll

Freedom (RX’d)

14 minute Amrap
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)

* Independence
14 minute Amrap
200m Run
2 rope climbs (12 ft) (Or 12 Ring Rows)
15 Dumbbell Shoulder to Overhead (35s/25s)

* Liberty
14 minute Amrap
150m Run
10 Jumping Pull-ups
10 Dumbbell Push Press (light)

5. Cooldown/Mobility

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)

1. Movement Prep/Activation and Increasing Heart Rate*
3 Rounds (each)
Partner Rowling
(Max 5 synchro burpee penalty)
5 min AMRAP
30 sec single unders
5 GHD’s to parallel
3 Up Downs + Jumping Pull up

2. Workout Prep
2 sets:
10 Double Unders
5 GHD’s
2 Burpee Pull-ups

3. Workout: California Roll

Freedom (RX’d)

3 Sets
50 Double Unders
15 GHD Sit Ups (Or 15 V-Ups)
10 Burpee Pull Ups
15 GHD Sit Ups (Or 15 V-Ups)
50 Double Unders
-Rest 1:1 between sets-

* Independence
3 Sets
35 Double Unders
12 GHD Sit Ups + 6in riser
8 Burpee Pull-ups
12 GHD Sit Ups + 6in riser
35 Double Unders
Rest 1:1 between sets

* Liberty
3 Sets
50 Single Unders
15 Sit Ups
8 Up Downs + Jumping Pull-up
15 Sit Ups
50 Single Unders
Rest 1:1 between sets

4. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *

-Into-

2 Overhead Squat x 3 sets (@80% of 1RM Snatch)

* Rest as needed between sets *

3. Workout Prep
1 set:
9 Air Squats
7 Push ups
5 Kettlebell Swings
10ft Lunge Walk

4. Workout: Rainbow Roll

Freedom (RX’d)

3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)

*Independence
3 Rounds
25 Air Squats
50ft Walking Lunge
25 Push ups
50ft Walking Lunge
25 Kettlebell Swings (35/25)

* Liberty
3 Rounds
20 Air Squats
15 Box Step Ups (low)
20 Bar Push ups
15 Box Step Ups (low)
20 Russian Kettlebell Swings (light)

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)

Stay Together: 9/11 Memorial WOD

For Time:
400+M run. (Over 400 emergency workers killed)
Then, 9 rounds of
11 box step-ups 30/24
11 ab-mat sit-ups
11 push-ups
11 air-squats
400+M run.
For the duration of this workout each partner will hold one end of the heavy black 8′ ropes. Never let your partner go, “Stay Together”.

1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:45 sec Assault Bike
3 inch worms
:10 sec HS Hold
5 Handstand Push ups (box)

2. Workout Prep
1 set (with partner)
20-sec Assault Bike (each/ at workout pace)
3 Strict Handstand Push ups (each)

3. Workout: Echo Press

Freedom (RX’d)

Teams of 2

50/40 Calorie Echo Bike
20 Strict Handstand Push Ups

32/24 Calorie Echo Bike
20 Strict Handstand Push Ups

32/24 Calorie Echo Bike
20 Strict Handstand Push Ups

50/40 Calorie Echo Bike

* Independence
40/32 Calorie Echo Bike
25 Handstand Push Ups
24/18 Calorie Echo Bike
25 Handstand Push Ups
24/18 Calorie Echo Bike
25 Handstand Push Ups
40/32 Calorie Echo Bike

* Liberty
32/24 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
24/18 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
24/18 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
32/24 Calorie Echo Bike

4. Strength

Goblet Squats: 1 and a Half Reps – 4 x 10

Into

Lying DB Hamstring Curl – 4 x 10

5. Cooldown/Mobility

1 min Tricep smash (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
10 yd sled push
10 yd sled pull

2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight)

3. Workout: The Hammer

Freedom (RX’d)

Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95)

* Independence
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)

* Liberty
Teams of 2
2 rounds:
50 Dumbbell Deadlifts (light)
50 Dumbbell Shoulder to Overhead (light)
100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)

4. Skill Progression

Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-

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 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

1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)
* Complete a set every 1:30 *

Into

3-2-1-1-1 Front Squat (build up in weight)

– Rest as needed between sets –

3. Workout Prep
2 sets:
1 Bar Muscle Up
2 Box Jump Overs (no touch)
3 GHD’s
10ft Front Rack Lunge (build in weight)

4. Workout: Up and Over

Freedom (RX’d)

3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20”)
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack Lunge (135/95)
* 16:00 Time Cap *

* Independence
3 rounds for time:
8 Bar Muscle Ups (Or 16 Chest to Bar)
20 Box Jump Over (20”)
30 GHD Sit Ups + 6in riser (Or 25 Alternating V-Ups)
Then
100ft Front Rack Lunge (95/65)

*Liberty
3 rounds for time:
10 Up Down + Jumping Pull-up
20 Box Jumps (low)
30 Abmat Sit ups
Then
100ft Dumbbell Front Rack Lunge (light)

5. Cooldown/Mobility

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)

1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s
-into-
3 sets:
30 sec row
5 World’s Greatest Stretch (each side)
30 sec ski
5 updowns to seal pose

2. Workout Prep
1 set:
100m Row (workout pace)
5/4 Calorie Ski

3. Workout: Rince and Repeat

1. Movement Prep/Activation and Increasing Heart Rate
3 minute row (30 seconds at workout pace/30 seconds slow)
-into-
3 sets:
3 Kip Swings
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Worlds Greatest Stretch

2. Workout Prep
3 sets:
20 second Row (workout pace)
3 Thrusters (build across sets)
Set 1: 5 Kipping Pull-ups
Set 2: 5 Kipping Chest to Bar
Set 3: 2 Bar Muscle ups

3. Workout: Jackie Pro

Freedom (RX’d)

1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)

*Row must be done under 3:30 for males and 4:00 for the women

* Independence
1000m Row
50 Thrusters (75/55)
20 Bar Muscle Ups (Or 40 Chest to Bar)

* Liberty
800m Row
50 Dumbbell Thrusters (light)
30 Jumping Pull-ups

4. Skill Progression

5 sets:
6-10 False Grip Ring Rows
– rest 1 minute between sets –

5. Cooldown/Mobility

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)