Workout of the Day

Freedom (RX'd)
500/400m Row
30 GHDs (or 30 Stick Sit Ups)
30 Box Jump Overs (20/16)
20 GHDs (or 20 Stick Sit Ups)
20 Box Jump Overs (24/20)
10 GHDs (or 10 Stick Sit Ups)
10 Box Jump Overs (30/24)
500/400m Row

Independence
400/325m Row
25 GHDs +6in Riser (or 30 Stick Sit Ups)
25 Box Jump Overs (20/16)
15 GHDs + 6in Riser (or 20 Stick Sit Ups)
15 Box Jump Overs (24/20)
10 GHDs + 6in Riser (or 10 Stick Sit Ups)
10 Box Jump Overs (30/24)
400/325m Row

Liberty
300/250m Row
30 Sit Ups
30 Box Step Ups (20/16)
20 Sit Ups
20 Box Step Ups (24/20)
10 Sit Ups
10 Box Step Ups (24/20)
300/250m Row

• Target Time: 11-13 minutes
• Time Cap: 15 minutes

30-45 Minute Row @Zone 2 Pace
*Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold

AMRAP x 8 MINUTES
10 Banded Pass Throughs

5 Boot Strappers
5 Wall Ball Thrusters
8 Alternating V-Ups
5 Clean Deadlifts

5 Hang Muscle Cleans

5 Strict Press

Freedom (RX'd)
EVERY 12:00 FOR 2 SETS
3 ROUNDS
24 Wall Balls (9/6)
12 Toes to Bar
6 Clean and Jerks (60/43)

Independence
EVERY 12:00 FOR 2 SETS
3 ROUNDS
20 Wall Balls (6/4)
10 Toes to Bar
5 Clean and Jerks (53/38)

Affiliate Compete

EVERY 12:00 FOR 2 SETS
3 ROUNDS
24 Wall Balls (9/6)
12 Toes to Bar
6 Clean and Jerks (70/48)

Banded 7s
-into-
AMRAP x 8 MINUTES

:45 Mountain Climbers
10 Ring Rows
5 Tempo Push Ups 31x1
:20 Dead Hang + Strict Pull Up (Or Ring Row)

Freedom (RX'd)
10:00 AMRAP
10 Wall Ball Dumbbell Bench Press (22.5/15)
5 Strict Pull Ups

Independence
AMRAP x 10 MINUTES
10 Wall Ball Dumbbell Bench Press (15/10)
8 Ring Rows

Affiliate Compete
AMRAP x 10 MINUTES
10 Wall Ball Dumbbell Bench Press (32.5/22.5)
7 Strict Pull Ups

Banded 7's
-into-
AMRAP x 7 MINUTES

:45 Bike
5 Inchworms
5 Pike Push Ups
10 Deadbugs

5 Roll and Reach

Hand STand Push Up Test

3x Max Effort Sets - Rest 1min b/t Sets

Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups

Score is reps for each Set. Note your level in comments.

Freedom (RX'd)
FOR TIME
50/40 Calorie Bike
+Total Bike seconds in Burpees to Bar


Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

Independence
For Time:
40/32 Calorie Bike
+Total seconds Burpees to Bar

Affiliate Compete
No Change to Workout

2:00 Erg (Build in Pace)
-into-
AMRAP x 6 MINUTES
:30 Jump Rope
10 Alternating V-Ups
5 Roll and Reach
10 alt. rev. Lunges

Freedom (RX'd)
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups

Independence
1750/1500m Row
-into-
150 Single Unders
40 Strict Abmat Sit Ups
100 Double Unders
40 V-Ups
50 Crossover Singles
40 Abmat Sit Ups

Affiliate Compete
2000/1750m Row
-into-
300 Single Unders
50 Strict Abmat Sit Ups
200 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Banded 7s
-into-
2 SETS

5 Boot Strappers

5 Overhead Squats

:30 Hollow Hold

-into-

2 SETS
5 Seal Pose to Pike
10 BB Bent over Row

:30 Slow Scap Pull Ups

Freedom (RX'd)
EVERY 5:00 FOR 4 SETS
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (43/30
5x15m Shuttle Runs
10 Overhead Squats
5 Bar Muscle Ups (Or 10 Chest to Bar)

Independence
EVERY 5:00 FOR 4 SETS
6 Pull Ups
10 Overhead Squats (35/25)
5x15m Shuttle Runs
10 Overhead Squats (35/28
6 Pull Ups

Affiliate Compete
EVERY 5:00 FOR 4 SETS
6 Bar Muscle Ups
12 Overhead Squats (43/30)
6x15mShuttle Runs
12 Overhead Squats
6 Bar Muscle Ups