Workout of the Day

4:00 HR Elevation + Mobility

-into-

Barbell Prep and Snatch Teach

Freedom (RX'd)
AMRAP x 12 MINUTES
10 Right Arm Hang Dumbbell Snatch (22.5/15)
5 Burpee Over Dumbbell
7.5m Dumbbell Walking Lunge
10 Left Arm Hang Dumbbell Snatch
5 Burpee Over Dumbbell
7.5m Dumbbell Walking Lunge

Independence
AMRAP x 12 MINUTES
10 Right Arm Hang Dumbbell Snatch (15/10)
5 Burpee Over Dumbbell
7.5m Dumbbell Walking Lunge
10 Left Arm Hang Dumbbell Snatch
5 Burpee Over Dumbbell
7.5m Dumbbell Walking Lunge

Affiliate Compete
No Change to Workout

AMRAP x 8 MINUTES
1:00 Row
10 Heel Toe Rocks
10 Alternating V-Ups
10 Roll and Reach

10 Abmat Sit Ups
10 Banded Good Mornings

Freedom (RX'd)
AMRAP x 18 MINUTES
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups

Independence
AMRAP x 18 MINUTES
400/350m Row
25 Sit Ups
200/175m Row
25 Alternating Leg V-Ups

Affiliate Compete
No Change to Workout

3-4 rounds:

10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Romanian Deadliffts @moderate weight RPE7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-

Banded 7s
-into-
ÊMOM x 6 MINUTES

MIN 1 - Box Step Ups →Box Jumps

MIN 2 - 10 Strict Press → Paused Push press

MIN 3 - 10 Scap Push Ups into High Plank Hold

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)
30 Shoulder to Overhead (43/30)
30 Box Jump Overs (20)
20 Shoulder to Overhead (53/38)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (60/43)
10 Box Jump Overs (30/24)

Independence
30 Shoulder to Overhead (35/25)
30 Box Jump Overs (20)
20 Shoulder to Overhead (43/30)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (53/38)
10 Box Jump Overs (24/20)

Affiliate Compete
30 Shoulder to Overhead (53/38)
30 Box Jump Overs (20)
20 Shoulder to Overhead (60/43)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (70/48)
10 Box Jump Overs (30/24)

5:00 Funny Warm Up Game

-into-

Banded 7's

-into-

2 SETS

100m Run

8 Snatch Grip DL

8 Hang High Pull

-into-

2 SETS

100m Run

8 Burpees

8 Hang Power Snatch

Freedom (RX'd)
Teams of 2
3 SETS
AMRAP x 8 MINUTES
4x 100m Run (you go i go, each 2x)
16 Power Snatches (43/30) (split)
8 Synchro Burpee over Barbell
-rest 3:00 between sets-

Independence
BB Weight 35/25

Compete:

BB Weight 60/43

Freedom (RX'd)
21-18-15-12-9-6
Burpee to Bar (6in)
50 Single Unders after each set

Independence
21-18-15-12-9-6
Burpee to Bar
35 Single Unders after each set

Liberty
18-15-12-9-6-3
Up Down
30 Single Unders after each set

• Target time: 8:00-10:00
• Time cap: 15:00

40-45 Min Bike Erg @Zone 2 Pace

First 30 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 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 15 Sec hard followed by 45 sec easy.
-then-
10-15 Min Zone 2