Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
8 min AMRAP
10-sec handstand hold
3-inch worms
5 alt. V-ups (each side)
5 Knees to Elbows
3 Sandbag Cleans (light and focus on form)

**2. Skill Work**
2 sets
10 PVC Pass Throughs
10 PVC Shoulder Press
10 PVC Overhead Squats
-into-

Snatch Push Press + Snatch Balance 1×1

10-15 Minutes of Practice
– Stay light and focus on form

**3. Workout Prep**
1 set (with partner)
1 Synchro Wall Walk
4 Synchro Toes to Bar
1 Sandbag Clean (Each)

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

10-15 minutes Hinshaw Warm-Up

## Hinshaw warm-up written out
Perform each drill for 10m out, then walk back
1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)

20m out walk back
11. Side step out and back
12. Side step jumping jack out and back

Sitting
13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m
15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk
21. 50m hash marks (fast feet) forwards & backwards
22. 30m (20m speed up, 10m to slow down)
23. 45m (35m speed up, 10m to slow down)
24. 60m (50m speed up, 10m to slow down)

**2. Workout Prep**
Every minute (3 sets)
100m Run
* Start slow and build into a comfortable pace *

**3. Workout: Bruce Wayne**

Freedom (RX’d)

5-4-3-2-1 minute
Max Distance Run
-Rest 1 minute Between sets-

Estimated Total Session Time:
1 Hour (Everything Included)

**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**

3 Power Cleans x 3 sets @65-75% of 1RM Clean

* Rest 60-90 seconds between sets *

-Into-

3 Front Squats x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 rounds
10 Double Unders
2 Strict Pull-Ups
2 Strict Handstand Push-Ups

**4. Workout: The Riddler**

Freedom (RX’d)

100-75-50
Double Unders
20-15-10
Strict Pull-Ups
Strict Handstand Push-Ups

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (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**

3 Squat Snatch x 3 sets @65-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

-Into-

3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 sets (add weight)
5/4 Calorie Ski
2 Alternating Dumbbell Snatch
– rest 30 seconds between sets –

**4. Workout: The Batman**

Freedom (RX’d)

21-15-9 (16-12-8 women’s calories)
Calorie Ski (OR Calorie Row)
9-7-5
Alternating Dumbbell Snatch (100/70)

-@10:00-

45 Calorie Ski (36 women’s calories) (OR Calorie Row)
15 Alternating Dumbbell Snatch (100/70)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
10 min AMRAP
1 min machine of choice
5 Deadbugs (each side)
5 Bird Dogs (each side)
5 Deadlifts (empty – build across)
5 Updowns to Seal Pose

**2. Workout Prep**
Allow athletes time to practice the “Get Over” while still building up in weight.

**3. Workout: Hang on**

Freedom (RX’d)

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (275/185)
Burpee Box Get Overs (48/42)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
+
Hip Halo Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps

**2. Skill Work**
Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.

**3. Workout Prep**
1 set
20 Sec. Bike
5 Thrusters (focus on pausing and breathing at the top)
2 Strict pull Ups

**4. Workout: Let Her Rip**

Freedom (RX’d)

16:00 AMRAP
24/18 Calorie Echo Bike
20 Thrusters (45/35)
10 Strict Pull-Ups

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec Row
3 world’s greatest stretch (each side)
3 Down Dog/Seal Pose Transitions
5 Iron Cross (each side)
5 Scorpions (each side)

**2. Workout Prep**
30 Sec Row (Slow/Moderate Pace)
30 Sec Row (Easy Pace)
20 Sec Row (Moderate/Fast Pace)
20 Sec Row (Easy Pace)
10 Sec Row (Sprint)
10 Sec Row (Easy Pace)

**3. Workout:  Row 5k**

Freedom (RX’d)

5000m/4500m Row

* Independence
No change to workout

* Liberty
3000m/2750m Row

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets (6-8 minutes)
10-sec handstand hold
5 Knees to Elbows
5 Double Dumbbell Deadlifts
5 Double Dumbbell Hang Power Cleans
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Press

**2. Workout Prep**
2 sets (build up in weight)
3 Double Dumbbell Clean and Jerks
3 Toes to Bar
3 Double Dumbbell Front Squats
3 Handstand Push Ups

**3. Workout: Strapped In**

Freedom (RX’d)

4 rounds
15 Double Dumbbell Cleans (50s/35s)
15 Toes to Bar

-Rest 5 minutes-

4 rounds
15 Dumbbell Front Squats (50s/35s)
15 Handstand Push-ups

**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**

Squat Clean
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

**3. Workout Prep**
25m Run
3 Burpees
25m Run
2 Burpee Box Jump Overs (24/20)
25m Run
1 Burpee Box Jump Over (30/24)

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (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**

Heavy Single Snatch
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

**3. Workout Prep**
1 set
2 GHD’s Parallel + 2 Full GHD’s
1 Rope Climb
10 Double Unders

**4. Workout: Closing in**

Freedom (RX’d)

5 Sets
Min 1: 15-20 GHD Sit ups (OR 15-20 V-Ups)
Min 2: 2 Rope Climbs (OR 10 Burpee Pull-Ups)
Min 3: 60 Double Unders
Min 4: Rest
*Record 5 scores – Score consists of time to complete GHD + Rope Climb + Double Unders in a single set