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)

WARM UP

2:00 Easy Row

Then Into…
2 ROUNDS
10 Glute Bridges
10 Banded Good Mornings
10 Hollow Rocks
10 Scap Pull Ups
10 World’s Greatest Stretch (5/side)

Then Into…
2 ROUNDS
5 Kip Swings
3 Kipping Knee Raises
3 Toes to Bar or Workout Variation
:20 Row building toward Workout Pace

Then Into…(TIME DEPENDING)
1-2 SETS w/ EMPTY BARBELL
5 Romanian Deadlifts
5 Deadlifts

Scoring:

Deadlift 1×10

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

Scoring:

WORKOUT

FREEDOM (RX)
FOR TIME
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired

INDEPENDENCE (Intermediate)
FOR TIME
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired

LIBERTY (Beginner)
FOR TIME
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
(Score is Time)
* Athletes can sub Ski if desired

Scoring:

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Banded Hamstring Stretch (each)
1:00 Foam Roll Low Back
(No Measure)

Scoring:

OPTIONAL ACCESSORY

20:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)

WARM UP

2 ROUNDS
100m Easy Run
20m High Knees
20m Butt Kicks
10 Alternating Samson Lunges
10 Cossack Squats
10 Air Squats

Then Into…

2 ROUNDS
100m Build Run
4 Box Step-Ups
4 Box Jumps + Step Down
8 Light Wall Ball Thrusters

Kelly

FREEDOM (RX)
“KELLY”
5 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
(Scored by Time)
KG: 9/6

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
20 Box Jumps (24/20)
20 Wall Balls (20/14)
(Scored by Time)
KG: 9/6

LIBERTY (Beginner)
5 ROUNDS FOR TIME
200m Run
20 Box Step Ups (20/16)
20 Wall Ball Thrusters (light)
(Scored by Time)

WARM UP

2:00 Any Machine / Cardio Choice

Then Into…
3 ROUNDS
10 Glute Bridges
8 Dead Bugs
10 Empty-Bar Good Mornings
8 Empty-Bar Romanian Deadlifts

Then Into…
2 ROUNDS
5 Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Abmat Sit Ups

Deadlift 1×12

Deadlift for load:
#1: 12 reps

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

Scoring: Load

WORKOUT

FREEDOM (RX)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (115/75)
5 Hang Power Snatch (115/75)
(Score is Rounds + Reps)
KG: 52.5/35

INDEPENDENCE (Intermediate)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (95/65)
5 Hang Power Snatch (95/65)
(Score is Rounds + Reps)
KG: 42.5/30

LIBERTY (Beginner)
9:00 AMRAP
10 Sit-Ups
10 Deadlifts (light)
5 Hang Power Snatch (light)
(Score is Rounds + Reps)

WARM UP

2:00 Easy Air Bike
Banded 7s

Then Into…
2 ROUNDS
20 Single Unders
10 Scap Push Ups
10 Tempo Push Ups (:02 down)

Then Into…
EVERY 1:00 (3:00)
MIN 1 – 20 Double Unders
MIN 2 – 5 Burpee to Bar
MIN 3 – :20 Air Bike building to workout pace

Then Into…
5 Empty Bar Deadstop Bench Press (3-second Pause)

Deadstop Bench Press 1×3

Deadstop Bench Press for load:
#1: 3 reps

Scoring: Load

WORKOUT

FREEDOM (RX)
3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)

INDEPENDENCE (Intermediate)
3-3-3-4:00 AMRAP
60 Double Unders
15 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)

LIBERTY (Beginner)
3-3-3-4:00 AMRAP
75 Singles Unders
15 Up Downs
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)

WARM UP

2:00 AMRAP
10 Air Squats
8 Alternating Cossack Squats
8 Scap Pull-Ups
8 Hollow Rocks

Then Into…

2 SETS
5 Kip Swings
3 Feet-Assisted Low Bar or Ring Pulls
3 Low-Bar Transitions
15 Air Squats @ Workout Pace

STRENGTH/SKILL

ON AN 8:00 CLOCK…
Kip Swing + Bar Muscle Transition Work

Freedom (Advanced) – Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition
Independence (Intermediate) – Kip Swing + Low Bar Muscle Up
Liberty (Beginner) – Low Bar Muscle Up Transition

*Build off of 9/24 BMU session

JASON

FREEDOM (RX)
“JASON”
FOR TIME
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
(Scored by Time)

INDEPENDENCE (Intermediate)
FOR TIME
100 Air Squats
4 Bar Muscle Ups (or 8 Chest to Bar)
75 Air Squats
8 Bar Muscle Ups (or 16 Chest to Bar)
50 Air Squats
12 Bar Muscle Ups (or 24 Chest to Bar)
25 Air Squats
16 Bar Muscle Ups (or 32 Chest to Bar)
(Scored by Time)

LIBERTY (Beginner)
FOR TIME
50 Air Squats
5 Up Down + Jumping Pull Up
40 Air Squats
10 Up Down + Jumping Pull Up
30 Air Squats
15 Up Down + Jumping Pull Up
20 Air Squats
20 Up Down + Jumping Pull Up
(Scored by Time)

WARM UP

3:00 AMRAP
8 Alternating Low Box Step Ups
8 Alternating Reverse Lunges
8 Banded Good Mornings
8 PVC Pass Throughs

Then Into…

2 SETS (Empty Barbell)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
3 Power Clean + Strict Press

TIME PERMITTING (Burgener Style Flow)
5 Down and Up
5 Elbows High and Outside
5 Muscle Cleans
5 Hang Power Cleans
5 Push Jerks

Then Into…
3 Touch and Go Power Clean and Jerk at the Light Weight
5 Box Step Ups (20″)

Power Clean & Jerk 1×1

EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
(Scored by Heaviest Weight)

WORKOUT

FREEDOM (RX) / INDEPENDENCE (Intermediate)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.

LIBERTY (Beginner)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (low box)
(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
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)