Workout of the Day

Banded 7s
-into-
AMRAP x 6 MINUTES
:45 Jump Rope
10 Ring Rows
5 Push Ups
5 Bent over IYT

1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Freedom (RX'd)
FOR TIME
27-21-15-9 Dumbbell Thrusters (15/10)
4-3-2-1 Rope Climbs

Independence
FOR TIME
27-21-15-9 Dumbbell Thrusters (10/7.5)
3-2-1-1 Rope Climbs

Affiliate Compete
FOR TIME
27-21-15-9 Dumbbell Thrusters (22.5/15)
4-3-2-1 Legless Rope Climbs

PARTNER WARM-UP (10:00 CAP)

1 ROUND (EACH)

P1: Cal Row (EZ)

P2: 8 Up-Downs +6 BB Deadlifts + 4 Strict Press

Into…

1 ROUND (EACH)

P1: Cal Row (MOD)

P2: 8 Burpees + 6 BB Upright Rows + + Push Press

Into…

1 ROUND (EACH)

P1: Cal Row (MOD-HARD)

P2: 6 Burpee Tall Jumps + 6 Hang Muscle Cleans + 4 Push Jerk

TEAMS OF 2

AMRAP x 33 MINUTES
30 Cal Row
20 alt. Burpees over the Rower
10 Power Clean + Jerk (70/48)

Independence

BB Weight: (50/35)

Affiliate Compete:

BB Weight (85/60)

*P1 works while P2 Rests. Split work as needed and alternate Burpees

Freedom (RX'd)
300 Single Unders
30 Burpee to Bar (6in)
200 Single Unders
20 Burpee to Bar (6in)
100 Single Unders
10 Burpee to Bar (6in)

Independence
300 Single Unders
30 Burpees
200 Single Unders
20 Burpees
100 Single Unders
10 Burpees

Liberty
200 Single Unders
20 Up Downs
100 Single Unders
15 Up Downs
50 Single Unders
10 Up Downs

• Target time: 10:00-12:00
• Time cap: 15:00

40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Z2 Seated

If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 10 Sec hard followed by 50 sec easy.
-then-
10-15 Min Zone 2

Hip Halo Warm Up
-into-
AMRAP x 6 MINUTES
100m Run

6 atl. Cossack Squats

6 Tempo Air Squats 31x1

6 Scap Pull Ups

6 Kip Swings

6 Strict Pull Ups / Ring Rows

1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Freedom (RX'd)
EVERY 7:00 FOR 3 SETS
300m Run
-into-
2 ROUNDS
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run

Independence
No Change to Workout

Compete

With weight Vest

Banded 7s
-into-

4:00 HR Elevation + Mobility

-into-

Weighlifting Prep and Teach

Freedom (RX'd)
40-30-20
V-Ups
Box Jump Overs (24/20)

Independence
30-20-10
V-Ups
Box Jump Overs (24/20)

Affiliate Compete
50-40-30
V-Ups
40-30-20
Box Jump Overs (24/20)

3:00 Row for Quality

- increase pace every 30s slightly without increasing stroke rate-
-into-
AMRAP x 6 MINUTES
3 Inchworms
10 Shoulder Taps
10 Walking Lunge Steps
10 Ring Rows
10 Deadbugs

EMOM x 8 MINUTES
Level 1:
Odd Minute: 4-6 netativ/feet assisted Chin Ups
Even Minute: 2-4 Rope Pull to Stand

Level 2:
Odd Minute: 3-5 Chin Ups
Even Minute: 1-2 Rope Climbs

Level 3:
Odd Minute: 4-6 L Chin Ups [keep legs in L position]
Even Minute: 2-3 Rope Climbs

Freedom (RX'd)
AMRAP x 14 MINUTES
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

Independence
AMRAP x 14 MINUTES
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 3 Wall Walks-

Affiliate Compete
AMRAP x 14 MINUTES
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 5 Wall Walks-