Monday 8/10/26

WARM UP

2:00 Bike or Row

AMRAP x 6 MIN

8 Air Squats

8 Alt. Reverse Lunges

8 PVC Pass Throughs

8 DB Alt. Hang Snatch

1-2 SETS

3/3 DB Single Arm Front Squat

3/3 DB Single Arm Push Press

3/3 DB Single Arm Thruster

Front Squat 4×8

EVERY 2:30 (4 SETS)

8 Front Squats

*Start @ RPE 6 and Build into RPE 8/9

(Score is Heaviest Weight)

FREEDOM (RX)
FOR TIME
10 Single-Arm Dumbbell Thrusters (50/35)
15 Push-Ups
15 Single-Arm Dumbbell Thrusters (50/35)
25 Push-Ups
20 Single-Arm Dumbbell Thrusters (50/35)
35 Push-Ups
25 Single-Arm Dumbbell Thrusters (50/35)
45 Push-Ups
30 Single-Arm Dumbbell Thrusters (50/35)
(Score is Time)
TIME CAP: 15:00

INDEPENDENCE
FOR TIME
10 Single-Arm Dumbbell Thrusters (35/25)
10 Push-Ups
15 Single-Arm Dumbbell Thrusters (35/25)
20 Push-Ups
20 Single-Arm Dumbbell Thrusters (35/25)
30 Push-Ups
25 Single-Arm Dumbbell Thrusters (35/25)
40 Push-Ups
30 Single-Arm Dumbbell Thrusters (35/25)
(Score is Time)

LIBERTY
FOR TIME
10 Dumbbell Goblet Squat (Light)
5 Elevated Push-Ups
15 Dumbbell Goblet Squat (Light)
10 Elevated Push-Ups
20 Dumbbell Goblet Squat (Light)
15 Elevated Push-Ups
25 Dumbbell Goblet Squat (Light)
20 Elevated Push-Ups
30 Dumbbell Goblet Squat (Light)
(Score is Time)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 6:00 RUNNING CLOCK

2:00 Couch Stretch (each)

1:00 Lacrosse Ball Shoulders (each)

Crossfit Pistoleros

Forging Elite Athletes

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