- https://www.youtube.com/watch?v=TvA61rEOaUg
- 1 min seal pose1 min bicep stretch on wall1 min tricep lacrosse ball smash (each side)
- 4 rounds:15 Pulse Ups60 sec Superman Hold30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)*Rest 2 minutes b/t rounds
- Freedom (RX'd)Teams of 25 sets: (1:1)12/10 Calorie Row10 Stick Sit Ups12/10 Calorie Row10 V-Ups-rest at least 3:00 before beginning accessory -* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 1. Movement Prep/Activation and Increasing Heart Rate10:00 AMRAP45-Second Row10 Roll and Reach10 Iron Cross10 Scorpions10 Downward Dog to Seal Pose 2. Workout Prep2 sets:5/4 Calorie Row5 Stick Sit-Ups5 V-Ups
- 1 min Calf Smash (each)1 min Foam roll Hamstrings1 min Barbell quad smash (each side)
- Freedom (RX'd)8:00 AMRAP300 Double Unders50ft Dumbbell Farmer Carry Lunge (50’s/35’s)50ft Dumbbell Front Rack Lunge (50s/35s)50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right) (KG conv: 22.5/15 DBs)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- Every 3:00 (5 sets)3 Squat Snatch + 5 Overhead Squats -Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
- 1. Movement Prep/Activation and Increasing Heart RateBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes, 2-3 times through * Focus on footwork and finishing the pull2. StrengthEvery 3:00 (5 sets)3 Squat Snatch + 5 Overhead Squats (Touch and Go, Build in weight, don’t exceed 65%)3. Workout Prep3 sets:10 Double Unders10ft Lunge Walk Variation**Set 1: Farmer Carry Lunge*Set 2: Front rack Lunge*Set 3: Single Arm Overhead […]
- https://www.youtube.com/watch?v=XUA-vy3H4Tw