1. Movement Prep/Activation
10 min AMRAP
150m Row
5 wall balls
3 Step-ups (each side)
3 Devil’s Press
2. Workout Prep
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)
Toucan
Freedom (RX’d)
Teams of 2
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
(KG conv: WB 9/6, DP 22.5/15)
Individual Option:
100 Wallballs (20/14)
100/75 Calorie Row
50 Box Jumps (24/20)
25 Devil’s Press (50’s/35’s)
(KG conv: WB 9/6, DP 22.5/15)
Independence
Teams of 2
200 Wallballs (14/10)
150/120 Calorie Row
100 Box Jumps (20/16)
50 Devil’s Press (35’s/25’s)
(KG conv: WB 6/4, DP 15/10)
Liberty
100 Wall Ball Thrusters (light)
75/60 Calorie Row
50 Box Step-ups (20/16)
25 Dumbbell Clean and Jerks (light)
- Target time: 24-26 minutes
- Time cap: 30 minutes
Rope Climbs: Week 2 Day 2
12 minute EMOM (complete as much work as possible within the minute)
- Minute 1: Advanced & Intermediate: Chin Ups, Scaled: Toe Assist Chin Ups
- Minute 2: V-Ups on Floor
- Minute 3: Plate Pinch Carries [15/10lb plates]
- Minute 4: Rest
4 Rounds
- 10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
- 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
- 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
- 10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
- 1 min Calf Smash (each)
- 1 min Foam roll Hamstrings
- 1 min Barbell quad smash (each side)