1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
10 PVC Pass Throughs
5 Muscle Snatch
5 Snatch Push Press
5 Ring Rows
2 Low Ring Muscle Up Transitions
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Assault Bike (build in pace/practice transition)
25ft Farmer Carry (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up
Music City
Freedom (RX’d)
Teams of 2
150/120 Calorie Assault Bike or 125/100 Calorie Echo bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Assault Bike or 85/65 Calorie Echo bike
50 Power Snatches (135/95)
50/40 Calorie Assault Bike or 40/30 Calorie Echo bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
(KG conv: 32.5/22.5 DBs, 61/43 barbell)
Independence
Teams of 2
120/100 Calorie Assault Bike or 100/80 Echo bike
10x100ft Farmer Carry (50s/35s) (5 each 1:1)
75/60 Calorie Assault Bike or 60/50 Echo Bike
50 Power Snatches (95/65)
40/30 Calorie Assault Bike or 32/25 Echo Bike
20 Muscle Ups or 40 Burpee Pull Ups
(KG conv: 22.5/15 DBs, 61/43 barbell)
Liberty
Teams of 2
100/75 Calorie Assault Bike or 75/60 Echo Bike
10x100ft Farmer Carry (light)
60/50 Calorie Assault Bike or 50/40 Echo Bike
50 Dumbbell Snatch (light)
30/25 Calorie Assault Bike or 25/20 Echo Bike
30 Burpee Jumping Pull Up
- Target time: 30:00
- Time cap: 40:00
Rope Climbs: Week 1 Day 2
Athletes should partner up and each complete 4 rounds at each station, before transitioning to the next station. Take turns, with one athlete resting while the other works. Start at any station.
Station 1:
6-8 Knees to Elbow on Rig
Advanced: Strict Knees to Elbow
Intermediate and Beginner: Strict Knee Raises
Station 2:
6-8 Seated Rope Pull Ups
Advanced: L Sit Rope Pull Ups
Intermediate & Beginner: Use heel to assist in Pull Up
Station 3:
30 Double Unders or 60 Singles
4 rounds:
- 10 Ring Pushups @ moderate weight RPE 7
- 10 Body Row on Racked Barbell @ moderate weight RPE 7
- 10 Standing Tricep Extension w/ band @ moderate weight RPE 7
- 10 Single DB Double Head Curl @ moderate weight RPE 7
*Rest 3 minutes b/t rounds