WARM UP

2 ROUNDS
:30 Machine (easy) or Jump Rope
8 Scap Push Ups
8 Alternating Plank Shoulder Taps/Side
10 PVC Pass Throughs
8 PVC Good Mornings
6 Hang Dumbbell Alt. Snatch (light)

Then into.. (LIGHT BURGENER WARM-UP WITH PVC)
2 ROUNDS
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Snatch Lands (2-4in catch)
5 Hang Power Snatches

Hang Power Snatch + Snatch Grip Push Press 1×10

EVERY 1:30 (6 SETS)
5 Hang Power Snatch
5 Snatch Grip Push Press
*Start Light and Build to Moderate
(Scored by Heaviest Set)

WORKOUT

FREEDOM (RX)
FOR TIME
20 Dumbbell Alt. Snatch (50/35)
30 Toes to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Toes to Bar
20 Dumbbell Alt. Snatch (50/35)
(Score is Time)
KG: 22.5/15

INDEPENDENCE (Intermediate)
FOR TIME
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt.Snatch (35/25)
(Score is Time)
KG: 15/10

LIBERTY (Beginner)
FOR TIME
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises
10 Dumbbell Alt. Snatch (light)
20 Up Downs
10 Dumbbell Alt. Snatch (light)
20 Up Downs
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises
10 Dumbbell Alt. Snatch (light)
(Score is Time)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Banded Shoulder Distraction (each)
1:00 Banded Tricep Stretch (each)
1:00 Cobra Stretch
(No Measure)

OPTIONAL ACCESSORY

FOR COMPLETION
100 Empty Barbell Curls*
*Every time you break perform 10 Push-Ups
(No Measure)

WARM UP

EVERY 1:00 (7:00)
MIN 1 → :40 Easy Air Bike
MIN 2 → 8 Box Step-Ups + 8 Air Squats
MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings
MIN 4 → :40 Moderate Air Bike
MIN 5 → 8 Box Step-Ups + 8 Air Squats
MIN 6 → 5 Light Wall Balls + 10 Banded Good Mornings
MIN 7 → :40 Moderate-Fast Air Bike

Deadlift 1×12

3 SETS
12 Deadlifts*
*Start Mod-Heavy and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

WORKOUT

FREEDOM (RX)
20:00 AMRAP
15/12 Calorie Air Bike
15 Box Step-Ups (20)
15 Wall Ball (20/14)
(Score is Rounds + Reps)
KG: 9/6

INDEPENDENCE (Intermediate)
20:00 AMRAP
15/12 Calorie Air Bike
15 Box Step-Ups (20)
15 Wall Ball (20/14)
(Score is Rounds + Reps)
KG: 9/6

LIBERTY (Beginner)
20:00 AMRAP
10/8 Calorie Air Bike
10 Box Step-Ups (low box)
10 Wall Ball Thrusters (light)
(Score is Rounds + Reps)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)

OPTIONAL ACCESSORY

FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)

WARM UP

200m Easy Run (on today’s route)

Then Into…
1 ROUND
20m A-Skips
20m High Knees
20m Butt Kicks
Banded 7’s
:20 Hollow Hold

Then Into…
2 ROUNDS
5 Ring Rows
5 Push-Ups (Athlete’s Level)

Finish With…
100m Run Build-Up (finish at planned mile pace)

WORKOUT

FREEDOM (RX)
“NOVEMBER MONTHLY CHALLENGE”
FOR TIME
1 Mile Run
50 Strict Pull Ups
100 Push-Ups
(Score is Time)
*Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work. Option for 20lb Vest.

INDEPENDENCE (Intermediate)
“NOVEMBER MONTHLY CHALLENGE”
FOR TIME
1 Mile Run
50 Strict Pull Ups
100 Push-Ups
(Score is Time)
*Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work.

LIBERTY (Beginner)
“NOVEMBER MONTHLY CHALLENGE”
FOR TIME
1200m Run
50 Ring Rows
100 Box, Bar or Knee Push-Ups
(Score is Time)
*Workout starts with the 1200m Run. Then partition the 50 / 100 as needed to complete the work.

STRENGTH/SKILL (Post Workout)

3-5 SETS
3-5 Reps of :05 Ring Hold + :03 Descent*
*Jump to the top, hold for 5 seconds into a 3-second neagtive to the bottom of the dip. Once at the bottom jump and reset back to the top.
-Rest 1:00 b/t Sets-
(No Measure)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Shoulders (each)
1:00 Bicep Stretch Against the Wall (each)
(No Measure)

OPTIONAL ACCESSORY

3-4 SETS
8 Double DB Z-Press (Heavy)
15 DB Front Raise (Heavy)
-Rest 1:30 b/t Sets-
(No Measure)

WARM UP

2:00 Easy Jump Rope (singles, mix in a few doubles)

Then Into…
2 ROUNDS
10 Box Step-Ups (alternating)
10 Hip Circles (each direction)
10 Glute Bridges
8 Air Squats (3-second lower)

Then Into…
2 ROUNDS
:20 Jump Rope Drills (single-leg hops, then high knees)
:30 Double Unders
5 Empty Bar Back Squats from the rack (walk out and rerack)

WORKOUT

FREEDOM (RX)
TEAMS OF 2
10 SETS (EACH/1:1)
50 Double Unders
5 Back Squats (205/135)
(Score is Slowest Set)
*Bar Comes from the Rack
KG: 92.5/60

INDEPENDENCE (Intermediate)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Double Unders
5 Back Squats (185/125)
(Score is Slowest Set)
*Bar Comes from the Rack
KG: 85/57.5

LIBERTY (Beginner)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Single Unders
5 DB Goblet Squats (Moderate)
(Score is Slowest Set)

STRENGTH/SKILL (Post Workout)

3 SETS
10/10 Single-Leg DB Bulgarian Split Squats @ Moderate
20 Banded Hamstring Curls
-Rest 1:00 b/t Sets-
(No Measure)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Calves (each)
(No Measure)

OPTIONAL ACCESSORY

TABATA, 8 SETS (4:00 Total)
:20 Hip Extensions or Supermans
:10 Rest
-No Additional Rest b/t Sets-
(No Measure)

WARM UP

3:00 | Easy Row (gradually increasing pace)

2 ROUNDS
8 Alternating Spiderman Lunges + Reach
10 Air Squats
8 Scapular Push Ups
5 Broad Jumps (reset between reps)

1-2 ROUNDS WITH AN EMPTY BARBELL
8 Deadlifts
8 Hang Muscle Cleans
8 Strict Press or Push Press
8 Hang Power Cleans
8 Push Jerks or Push Press

Power Clean & Jerk 1×2

EVERY 1:00 (8 SETS)
2 Power Clean and Jerks
*1 Rep = 1 PC + 1 Jerk. Start Moderate and Build to Moderate-Heavy
(Scored is Heaviest Set)

WORKOUT

FREEDOM (RX)
FOR TIME
40-30-20-30-40 Calorie Row
7 Power Cleans After Every Row (185/125)
(Women’s Cals: 32-24-16-24-32)
(Score is Time)
KG: 85/57.5

INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-30-40 Calorie Row
7 Power Cleans After Every Row (155/105)
(Women’s Cals: 32-24-16-24-32)
(Score is Time)
KG: 70/47.5

LIBERTY (Beginner)
FOR TIME
30-20-10-20-30 Calorie Row
7 Dumbbell Power Cleans After Every Row (light)
(Women’s Cals: 24-16-8-16-24)
(Score is Time)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Pigeon Pose (each)
2:00 Front Rack Fixer
(No Measure)

OPTIONAL ACCESSORY

2-3 SETS
10 Strict Toes to Bar or 10 Strict Hanging Knee Raise
:20 L-Sit Hold, L-Hang Hold, or Tuck Hold
-Rest 1:30 b/t Sets-
(No Measure)

Warm Up

“ROXANNE” – HALLOWEEN EDITION
Play “Roxanne” by The Police. (Length: 3:14)
Every time you hear “Roxanne”: 1 Up Down
Every time you hear “Red Light”: 1 Air Squat
Keep this fun, you can cut the music early if needed.

Then into…
2 ROUNDS
5 Single-Arm Dumbbell Deadlifts (each)
5 Light Dumbbell High Pulls (each)
5 Alternating Light Dumbbell Snatches
20 Single Unders
2 Burpee Over Dumbbell

WORKOUT

FREEDOM (RX)
“NIGHTMARE BEFORE HALLOWEEN”
20:00 AMRAP
10 Lateral Burpee Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatch (70/50)
31 Double Unders
(Scored by Rounds + Reps)
KG: 32.5/22.5

INDEPENDENCE (Intermediate)
“NIGHTMARE BEFORE HALLOWEEN (IND.)”
20:00 AMRAP
10 Lateral Burpee Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatch (50/35)
31 Double Unders
(Scored by Rounds + Reps)
KG: 22.5/15

LIBERTY (Beginner)
“NIGHTMARE BEFORE HALLOWEEN (LIB.)”
20:00 AMRAP
10 Up Downs
31 Single Unders
10 Alternating Dumbbell Snatch (light)
31 Single Unders
(Scored by Rounds + Reps)

Warm Up

2 ROUNDS
:45 Easy Row
8 Alternating Samson Lunges
8 Air Squats
8 Scap Push-Ups
6 Hand Release Push-Ups

Then into…
2 ROUNDS (With an Empty Bar)
:30 Row (build in pace)
5 Front Squats
5 Strict Press
5 Push Press

WORKOUT

FREEDOM (RX)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (95/65)
(Score Each Set for Time)
KG: 42.5/30

INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (75/55)
(Score Each Set for Time)
KG: 35/25

LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
12/10 Calorie Row
10 Dumbbell Thrusters (light)
(Score Each Set for Time)

Warm Up

400m Easy Jog (Route Review)

Then Into…
2 ROUNDS
10 Kettlebell Deadlifts
10 Hollow Rocks
10 Banded Pull-Aparts
20m High Knees

Then Into…
5 Kettlebell Romanian Deadlifts (slow on the way down)
10 Kettlebell Swings (workout bell)
5 Kip Swings
3 Pull-Ups (your level’s version)

Deadlift 1×6

3 SETS
6 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

Helen

FREEDOM (RX)
“HELEN”
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
(Score is Time)
KG: 24/16

INDEPENDENCE (Intermediate)
“HELEN”
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
(Score is Time)
KG: 24/16

LIBERTY (Beginner)
3 ROUNDS FOR TIME
300m Run
21 Russian Kettlebell Swings (light)
12 Ring Rows
(Score is Time)

Warm Up

2:00 Easy Bike or Row

Then Into…
2 ROUNDS
10 Glute Bridges
10 Hollow Rocks
10 Walking Lunges (bodyweight)

Then Into… (every minute for 4:00)
MIN 1 → 4 GHD Sit-Ups to parallel (or 6 Abmat Sit-Ups)
MIN 2 → 20ft Walking Lunge with the ball
MIN 3 → 6 Box Step-Overs with the ball (try both holds)
MIN 4 → Set up your stations in workout order

WORKOUT

FREEDOM (RX)
3 ROUNDS FOR TIME
30 GHD Sit-Ups
100′ Walking Lunge w/ Med Ball (20/14)
30 Box Step-Overs w/ Med Ball (20/14) (20)
(Score is Time)
KG: 9/6

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
30 V-Ups (or 20 GHDs)
100′ Walking Lunge w/ Med Ball (20/14)
30 Box Step-Overs w/ Med Ball (20/14) (20)
(Score is Time)
KG: 9/6

LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
100′ Walking Lunge
30 Box Step-Overs (low box)
(Score is Time)

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)

Gym. Pull Options…
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

Tomorrow’s workout is “Helen” — use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow.

Warm Up

2:00 EASY ROW
Start with an easy row to get everyone moving

Then Into…
2 ROUNDS
10 Air Squats
10 PVC Good Mornings
10 PVC Pass-Throughs
5 Inchworms

Then Into…
1-2 ROUNDS (PVC OR EMPTY BARBELL)
5 Jump and Shrugs
5 High Pulls
5 Muscle Cleans
5 Front Squats
5 Push Jerks

STRENGTH/SKILL

“MACHO MAN”
EVERY 1:00 (15:00)
3 Power Cleans
3 Front Squats
3 Push Jerks
(Scored by Weight)

* Use the same weight across sets. Weight should be moderate/moderate+, around RPE 7-8.
* Each round must be completed within 50 seconds to allow time to reset before the next minute.
* The complex does NOT need to be completed unbroken. Connecting reps is encouraged, but athletes may drop the bar as needed.

WORKOUT

FREEDOM (RX)
“DEATH RACE”
FOR TIME
100/80 Calorie Air Bike
(Score is Time)

INDEPENDENCE (Intermediate)
“DEATH RACE”
FOR TIME
100/80 Calorie Air Bike
(Score is Time)

LIBERTY (Beginner)
FOR TIME
75/60 Calorie Air Bike
(Score is Time)