Warm-up:
7 Minutes
30-second easy Machine
10 Cossack Squats
10 Deadbugs
10-second Hollow Hold
5 PVC Back Squats (slow descent)
+
Back Squats
Every 2:00 x 5 sets
3 reps at tempo of 3s down/3s pause @ 65%
+
Freedom (RX’d)
50 Wall Balls @ 20/14#
35 Toes to Bar
50 Box Jumps @ 24/20"
35 Toes to Bar
50 Wall Balls @ 20/14#
--
Independence (Scaled/Masters)
40 Wall Balls @ 20/14#
25 Toes to Bar
40 Box Jumps @ 24/20'
25 Toes to Bar
40 Wall Balls @ 20/14#
--
Liberty (Beginners)
30 Wall Ball Thrusters (light)
20 Hanging Knee Raises
30 Box Step Ups @ 20/16"
20 Hanging Knee Raises
30 Wall Ball Thrusters (light)
Time Cap - 17 minutes
Target - 13 minutes
**INTENTION - Control first, speed second. The same squat mechanics you build in tempo work must show up in wall balls once fatigue hits. Be explosive with your hips! Break toes to bar early. Small, repeatable sets protect grip and keep you moving toward the final set of wall balls. Know your checkpoint. Most athletes should complete the first set of wall balls in 2:00–3:00 and reach the second set of toes to bar before the 9:00–10:00 mark. Pacing on the back half should closely mirror the first half (within reason).
Warm-up:
2:00 Machine
-into-
3 Rounds
10 Banded Pass Throughs
3 Inchworms + Double Push Ups
5 PVC Snatch Pulls
5 PVC Muscle Snatches
5 PVC Overhead Squats
10 Walking Lunge Steps
+
Snatch Complex
Every 2:00 x 7 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
*The complex should be completed unbroken
+
Freedom (RX’d)
AMRAP 9
3, 6, 9, 12...
Power Snatch @ 95/65#
Burpee Over Bar
--
Independence (Scaled/Masters)
AMRAP 9
3, 6, 9, 12...
Power Snatch @ 75/55#
Burpee Over Bar
--
Liberty (Beginners)
AMRAP 9
3, 6, 9, 12...
Dumbbell Snatch (light)
Up Downs
**INTENTION - The complex sharpens your positions. If your snatch pull or overhead position falls apart in strength, it will show up immediately in the workout. Short rounds mean fast transitions, but not fast reps We’ve seen this story a million times: everyone gets excited because the early rounds are short, and then reality hits. Start calm and steady so you’ve got something in the tank for the last two minutes. Know your checkpoint. Most athletes should reach the round of 9/9 by the 3:00–4:00 mark and enter the 12/12 round before 6:30.
Warm-up:
3 Rounds
1:00 Jump Rope
1:00 Machine
-into-
3 Rounds
100m Easy Jog
10 Leg Swings
10 Pike Shoulder Taps
3 Inchworms
10-second Hollow Hold
+
Freedom (RX)
AMRAP 20
200m Run
5 Wall Walks
400m Run
10 Wall Walks
600m Run
15 Wall Walks
800m Run
Max Wall Walks in remaining time (20 Wall Walk Cap)
--
Independence (Scaled/Masters)
AMRAP 20
200m Run
4 Wall Walks
400m Run
8 Wall Walks
600m Run
12 Wall Walks
800m Run
Max Wall Walks in remaining time (16 Wall Walk Cap)
--
Liberty (Beginners)
AMRAP 20
100m Run
5 Inchworms
200m Run
10 Inchworms
300m Run
15 Inchworms
400m Run
Max Inchworms in remaining time (20 Inchworm Cap)
**INTENTION - Your run controls your shoulders. If you sprint the longer runs, wall walks will slow dramatically and cut into total reps. Control your breathing, taper down and push the pace on the wall walks. Break wall walks before failure. Singles with controlled breathing will outperform rushed reps followed by long rest. You have to be disciplined in finding that happy medium that keeps you moving with minimal downtime. Know your checkpoint. Most athletes should complete the 600m run and 15 wall walks before the 15:00 mark, leaving a little bit of time to accumulate reps after the 800m.
Warm-up:
7 Minutes
30-second Easy Bike
30 Single Unders
10 Cossack Squats
5 PVC Muscle Cleans
5 PVC Shoulder Press
5 PVC Front Squats
+
Power Clean & Jerk
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6
+
Freedom (RX'd)
3 sets
AMRAP 4
75 Double Unders
15 Front Squats @ 135/95#
75 Double Unders
Max Power Cleans @ 135/95# in the remaining time.
-rest 2:00 between sets-
--
Independence (Scaled/Masters)
3 sets
AMRAP 4
120 Single Unders
15 Front Squats @ 115/80#
60 Double Unders
Max Power Cleans @ 115/80# in the remaining time.
-rest 2:00 between sets-
--
Liberty (Beginners)
3 sets
AMRAP 4
50 Single Unders
10 Dumbbell Front Squats (light)
50 Single Unders
Max Dumbbell Power Cleans (light) in the remaining time.
-rest 2:00 between sets-
**INTENTION - Choose your weight wisely. Strength work shouldn’t feel heavy—that’s your gauge for the workout. The front squats will bury you if you get cocky. Listen to your body during the prep and adjust the load if needed after the first set. Double unders are your pacing lever. Rushing early and tripping repeatedly costs more time than staying smooth and composed. Know your checkpoint. Most athletes should finish the second set of double unders and front squats by 2:30–3:00, leaving at least 60–90 seconds for power cleans.
Warm-up:
2:00 Row
-into-
3 sets:
8-12 Second Single Arm Plank OR 4-5 Wall Facing Handstand Shoulder Taps per arm
-Rest 1 min-
6 Push Ups to Downward Dog OR 10ft Lateral HS Walk each direction
-Rest 1 min-
+
Gymnastics
Level 1:
12 min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl)
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15- 30 Second Arch Body Hold
**Level 2: **
12 min EMOM:
Min 1: 1-2 Reps of Kick Up Hand Stand Walk 12-24in away from the wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 4: 15-30 Sec Arch Body Hold
+
Freedom (RX)
AMRAP 15
500/450m Row
25 Push Ups
--
Independence (Scaled/Masters)
AMRAP 15
450/400m Row
20 Push Ups
--
Liberty (Beginners)
AMRAP 15
300/250m Row
15 Plate Floor Press
**INTENTION - Quality gymnastics protects your shoulders. If you rush accessory work and fatigue early, push ups will fall apart halfway through the workout. Row pace sets the tone. A controlled first 500m keeps push ups manageable and repeatable. Use your legs and hips to save the upper the body. Know your checkpoint. Most athletes should row 500m in 1:50–2:20 and complete push ups in :40–1:10, keeping rounds near 3:00–3:30.
Warm-up:
10 Minutes
30-second Easy Bike
10 Roll and Reach
20-second Knee Plank
4 Lunge Matrix (each)
30-second Moderate Bike
6 Goblet Squats
+
Freedom (RX)
Teams of 2
100-80-60-40-20
Calorie Air Bike
-100ft Single Dumbbell Lunge @ 50/35# after each set (together)-
(Women Calories: 80-64-48-32-16)
--
Independence (Scaled/Masters)
Teams of 2
80-60-40-20-10
Calorie Air Bike
-100ft Single Dumbbell Lunge @ 35/25# after each set (together)-
(Women Calories: 64-48-32-16-8)
Time Cap - 25 minutes
Target - 20 minutes
+
Ab Pump - 4 sets
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Standing Banded Pallof Press