Tuesday 9/29/26

CFP
WARM UP
2:00 Easy Row (switch every :30 w/ a partner)
2 ROUNDS
20 Alternating Leg Swings (10 reps each leg)
15 Glute Bridges
10 Trunk Twists
15 Air Squats
10 Alt. Arm Crosses
2 ROUNDS (w/ a partner, alternate stations)
:30 Row
:30 Plank Hold

FREEDOM (RX) – SEPTEMBER MONTHLY CHALLENGE
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

INDEPENDENCE – SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

LIBERTY SEPTEMBER MONTHLY CHALLENGE
IN TEAMS OF 2
3000m Row
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).

Retest from September 9, 2026

STRENGTH/SKILL (Post-Workout)
5:00 AMRAP
1 Wall Walk (or 1/2 Wall Walk)
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…
(Score is Total Reps)

Freedom – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence – Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty – Ring Row, Banded Strict Pull-Up, or Jumping Pull-Up

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Active Frog Stretch

Leave a Reply

Your email address will not be published. Required fields are marked *