- 1 min lacrosse ball pec smash (each side)1 min overhead elbow grab tricep stretch (each side)1 min tricep lacrosse ball smash (each side)
- Freedom (RX'd)7:00 AMRAP1000/850m Ski (OR Row)In remaining time:Max reps Strict Handstand Push Ups-rest 5:00-7:00 AMRAP1000/850m Ski (OR Row)In remaining time:Max reps Push Ups-rest 5:00-7:00 AMRAP1000/850m Ski (OR Row)In remaining time:Max Dumbbell Bench Press (2×50/35)(KG conv: 22.5/15 DBs)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 1. Movement Prep/Activation and Increasing Heart Rate2:00 Machine-into-3 sets:5 Single Arm Dumbbell Push Press (left and right)5 Single Arm Dumbbell Bench Press (left and right)10 Alternating V-Ups5 Knee Hand Release Push Ups2. Workout Prep2 sets:100m Ski (Or Row)2 Strict Handstand Push Ups2 Dumbbell Bench Press (Build in weight)
- 1 min foot smash w/ lacrosse ball (each side)1 min calf stretch against wall (each side)1 min foam roll upper back
- Freedom (RX'd)5-4-3-2-1Power Cleans (185/125)10-8-6-4-2Burpee Broad Jumps (4’/3’)(KG conv: 83/56 PC)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- Every 2:00 (5 sets) 5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
- 1. Movement Prep/Activation and Increasing Heart Rate*2 sets:10 Banded Fire Hydrants10 Banded Squats -into-3 sets10 PVC Pass Throughs10 PVC Around the Worlds (left and right)5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing Snatch Balance 2 PVC Snatch Balance 2. StrengthEvery 2:00 (5 sets) 5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)3. Workout Prep3 sets3 Power Cleans (build-in weight)2 Burpee Broad Jump (Build in distance)
- https://www.youtube.com/watch?v=oAYPAMDt-fo
- 1 min Calf Smash (each)1 min Foam roll Hamstrings1 min Barbell quad smash (each side)
- Advanced:EMOM8: Ring Muscle Ups* Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.Intermediate:EMOM8: 2-3 Box Ring Muscle UpsBeginner: Emom8: 5 Assisted Ring Dips* Coaching video that includes a demo of each movement is included in the coach notes.