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)

WARM UP

2:00 Machine (Easy)

Then into…
2 ROUNDS
10 Scap Push-Ups
10 Alternating Samson Lunges
20 Line Hops
10 Glute Bridges
10 Light Russian Kettlebell Swings
6 Box Step-Ups

Then into…
3 ROUNDS
5 Empty-Bar Muscle Clean + Strict Press
4 Kettlebell Swings (light)
4 Box Jumps + Step Down (low)

Hang Power Clean + Push Jerk 1×6

EVERY 1:30 (5 SETS)
4 Hang Power Cleans + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy
(Score is Heaviest Set)

JACK

FREEDOM (RX)
“JACK”
20:00 AMRAP
10 Push Press (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
(Score is Rounds + Reps)
KG: 52.5/35 Bar, 24/16 KB

INDEPENDENCE (Intermediate)
20:00 AMRAP
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
(Score is Rounds + Reps)
KG: 42.5/30 Bar, 24/16 KB

LIBERTY (Beginner)
20:00 AMRAP
10 Dumbbell Push Press (light)
10 Russian Kettlebell Swings (light)
10 Plate Hops
(Score is Rounds + Reps)

WARM UP

7:00 EMOM
MIN 1 → Easy-Moderate Machine
MIN 2 → 5 Up Downs + 10 Sit Ups
MIN 3 → Easy-Moderate Machine
MIN 4 → 5 Up Downs + 10 Alternating V Ups
MIN 5 → Easy-Moderate Machine
MIN 6 → 5 Up Downs + 5 GHDs to Parallel
MIN 7 → Easy-Moderate Machine

WORKOUT

FREEDOM (RX)
5 ROUNDS FOR TIME
20 GHDs
20 Burpees
(Score is Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
20 V-Ups (or 15 GHDs)
15 Burpees
(Score is Time)

LIBERTY (Beginner)
5 ROUNDS FOR TIME
15 Sit Ups
10 Up Downs
(Score is Time)

Bench Press 1×10

5 SETS (Post-Workout)
10 Bench Press
*Start Moderate and build to Moderate-Heavy
(Scored by Heaviest Set)

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)
2:00 Cobra Stretch
(No Measure)

OPTIONAL ACCESSORY

TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)

WARM UP

2:00 Easy Bike

Then Into…
EVERY 1:00 x 6:00 (2 ROUNDS)
MIN 1 – 10 Alternating Reverse Lunges + 10 Glute Bridges
MIN 2 – 10 Scap Pull-Ups + 5 Ring Rows
MIN 3 – :30 Bike @ workout pace + :15 Box Step Ups @ workout pace

Scoring:

STRENGTH/SKILL

ON A 8:00 CLOCK…
Rope Climb Practice

Freedom (Advanced) – Rope Climb Practice (Jump + Foot Lock+ Descent)
Independence (Intermediate) – Rope Climb Practice (Jump + Foot Lock)
Liberty (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand

*If not able to use climbing Ropes, turn this session into an EMOM 8:00
MIN 1 – :45 DB Bent Over Rows or Strict Pull-Ups
MIN 2 – :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)

WORKOUT

FREEDOM (RX)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Rope Climbs
-No Additional Rest b/t Sets-
(Scored by Total Reps)

INDEPENDENCE (Intermediate)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Rope Climbs (or Strict Pull Ups)
-No Additional Rest b/t Sets-
(Scored by Total Reps)

LIBERTY (Beginner)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (low box)
1:00 Max Zombie Rope Climbs (or Ring Rows)
-No Additional Rest b/t Sets-
(Scored by Total Reps)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Active 90/90 Rotation
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)

OPTIONAL ACCESSORY

3-4 SETS
12 Leaning Lateral Raises (each side) @ RPE 8
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8
-Rest 1:00 between Sets-
(No Measure)

WARM UP

400m Easy Jog (800m Route Review)

Then Into…
2 ROUNDS
10 Glute Bridges
10 Dead Bugs
10 Banded Good Mornings
20m A-Skips

Then Into… (Empty Barbell)
1 ROUND
5 Romanian Deadlifts
5 Deadlifts

Then Into…
5 Kip Swings
3 Toes to Bar (or your level’s variation)

Deadlift 1×8

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

WORKOUT

FREEDOM (RX)
3 ROUNDS FOR TIME
800m Run
15 Deadlifts (225/155)
15 Toes to Bar
(Score is Time)
KG: 102.5/70

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
800m Run
15 Deadlifts (185/125)
15 Toes to Bar
(Score is Time)
KG: 85/57.5

LIBERTY (Beginner)
3 ROUNDS FOR TIME
600m Run
12 Deadlifts (Mod)
12 Hanging Knee Raise
(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 Pigeon Pose (each)
1:00 Banded Shoulder Distraction (each)
1:00 Calf Stretch Against the Wall (each)
(No Measure)

OPTIONAL ACCESSORY

3-4 SETS
30 Banded Bicep Curls
30 Banded Tricep Extensions
-Rest 1:00 b/t Sets-
(No Measure)

WARM UP

2:00 Easy Machine or Jog

Then Into…
2 ROUNDS
10 Lateral Band Walks (each way)
10 Glute Bridges
10 Air Squats
5 Slow Kang Squats
5 Broad Jumps

Then Into…
2 ROUNDS
10 Wall Balls
5 Push-Ups

Scoring:

Back Squat 1×4

EVERY 1:00 (6:00)
4 Back Squats @ RPE 7
*Use a weight that’s challenging, but can be completed in :20 seconds. Same weight for all 6 sets.
(Scored by Weight)

Scoring:

WORKOUT

FREEDOM (RX)
FOR TIME
50-40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)
KG: 9/6

INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)
KG: 9/6
*Option to add the set of 50 if volume isn’t an issue.

LIBERTY (Beginner)
FOR TIME
30-25-20-15-10
Wall Ball Thrusters (light)
Knee Push-Ups
(Score is Time)

Scoring:

OPTIONAL COOL DOWN

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

Scoring:

OPTIONAL ACCESSORY

3-4 SETS
8 Double Dumbbell Farmer’s Hold Lunges (Heavy)
15 3-Way Calf Raises (Farmer’s Hold) (Heavy)
-Rest 1:30 b/t Sets-
(No Measure)

Scoring:

WARM UP

2:00 Cardio Machine

Then Into…
2 ROUNDS
10 Glute Bridges
10 Banded Lateral Steps / Side
8 Alternating Samson Lunges
10 Dead Bugs
10 Air Squats

Then Into…
3 ROUNDS
5 Empty Bar Muscle Cleans
5 Empty-Bar Front Squats with a :03 Descent
8 Box Step-Ups

Scoring:

Front Squat 1×2

8 SETS
2 Front Squats
*Start Moderate and build to a Moderate-Heavy
-Rest 1:00 b/t Sets-
(Score is Heaviest Set)

Scoring:

WORKOUT

FREEDOM (RX)
EVERY 3:30 (5 SETS)
8 Front Squats (135/95)
16 Box Step Overs (24/20)
8 Front Squats (135/95)
(Score Each Set For Time)
KG: 60/42.5
*Step Overs can be lateral or box facing

INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
8 Front Squats (115/75)
12 Box Step Overs (24/20)
8 Front Squats (115/75)
(Score Each Set For Time)
KG: 52.5/35
*Step Overs can be lateral or box facing

LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
8 Dumbbell Front Squats (light)
12 Box Step Ups (20/16)
8 Dumbbell Front Squats (light)
(Score Each Set For Time)

Scoring:

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)

Scoring:

OPTIONAL ACCESSORY

3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)

WARM UP

3 ROUNDS
30-second Any Cardio Machine
10 Roll and Reach
10 Deadbugs
10 Kip Swings
3 Inchworms

Then Into…
3 ROUNDS
5 Down and Up (Dip Drive)
5 Elbows High and Outside
5 Muscle Snatches
5 Snatch Lands
5 Snatch Drops
5 Hang Power Snatches
3 Power Snatches from the Floor
*Use a PVC for rounds 1-2 and then go to an empty barbell for round 3.

Scoring:

Power Snatch 1×2

EVERY 1:00 (8 SETS)
2 Power Snatch (Singles)
*Start Moderate and build to a Moderate-Heavy
(Scored by Heaviest Set)

Scoring:

WORKOUT

FREEDOM (RX)
9:00 AMRAP
12 Power Snatch (75/55)
4 Burpee Pull-Ups
(Scored is Rounds + Reps)
KG: 35/25

INDEPENDENCE (Intermediate)
9:00 AMRAP
10 Power Snatch (75/55)
3 Burpee Pull-Ups
(Scored is Rounds + Reps)
KG: 35/25

LIBERTY (Beginner)
9:00 AMRAP
12 Alt Dumbbell Snatch (light)
4 Up Down + Jumping Pull Up
(Scored is Rounds + Reps)

Scoring:

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose Stretch (each)
1:00 Lacrosse Ball Forearms (each)
(No Measure)

Scoring:

OPTIONAL ACCESSORY

FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench (moderate)
Bench Over Dumbbell Rows (moderate)
(No Measure)

WARM UP

2:00 Easy Jog (Run Route Review)

Then Into…
2 ROUNDS
20m High Knees
20m Butt Kicks
20m Tip Toe Walk
10 Alternating Samson Lunges
10 Scap Push Ups

Then Into…
2 ROUNDS
100m Build Run (build in speed)
20 Single Unders
10 Double Unders
:20 Handstand Hold or Box Pike Hold
1 Wall Walk (or your level’s variation)

Scoring:

STRENGTH/SKILL

10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced) – Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk

Scoring:

WORKOUT

FREEDOM (RX)
5 ROUNDS FOR TIME
400m Run
50 Double Unders
5 Wall Walks
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
40 Double Unders
4 Wall Walks
(Scored by Time)

LIBERTY (Beginner)
5 ROUNDS FOR TIME
400m Run
50 Single Unders
5 Inchworms
(Scored by Time)

Scoring:

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 Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)

Scoring:

OPTIONAL ACCESSORY

3 SETS
:30-1:00 Right Arm Plank (elbow)
-Rest :15-
:30-1:00 Left Arm Plank (elbow)
-Rest :15-
:30-1:00 Plank (elbows)
-Rest 1:00 b/t Sets-
(No Measure)