Warm-up:
8 Minutes
30-second Row
8 Banded Pass Through
6 Empty Bar Overhead Squats
4 Snatch Balances
6 Hollow Rocks
+
Freedom (RX’d)
2 sets:
AMRAP 5
4-8-12-16….
Overhead Squats @ 95/65#
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is Rounds+Reps)
--
Independence (Scaled/Masters)
2 sets:
AMRAP 5
4-8-12-16….
Overhead Squats @ 75/55#
Chest to Bar Pull Ups
-rest 2:00 between sets-
(Score is Rounds+Reps)
Accessory - 4 sets:
10 Dumbbell Bulgarian Split Squats (each side)
10 Single Leg Dumbbell RDL
**INTENTION - This is a gymnastics-under-fatigue test paired with controlled barbell stability. Athletes should move with intention through overhead squats while managing grip, kip timing, and shoulder stamina for bar muscle-ups. Expect a CHALLENGE effort—aggressive but technical.
Warm-up:
8 Minutes
5 Shuttle Runs (practice technique)
8 Air Squats
20-second Bike (easy → moderate)
6 Step Back Lunges
1 Wall Walk + 4 Shoulder Taps
+
Gymnastics
AMRAP 2
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
+
Freedom (RX’d)
AMRAP 30
10x50ft Shuttle Runs
12 DB Hang Squat Cleans @ 50/35#
20/16 Calorie Air Bike
--
Independence (Scaled/Masters)
AMRAP 30
8x50ft Shuttle Runs
12 DB Hang Squat Cleans @ 35/25#
15/12 Calorie Air Bike
**INTENTION - This is a long, steady conditioning effort focused on engine durability and repeatable aerobic output. Athletes should maintain consistent pacing across all 30 minutes, never fully redlining but always moving with purpose. Expect a STEADY → CHALLENGE hybrid stimulus—smooth, sustainable effort with controlled pushes late in the workout.
Warm-up:
10 Minutes
1:00 Machine
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)
+
"12 Days of Christmas"
Freedom (RX’d)
1 Rope Climbs (Or 3 Strict Pull Ups)
2 Squat Clean @ 155/105#
3 Muscle Ups (Bar or Ring)
4 Burpees
5 Deadlifts @ 155/105#
6 Pull Ups
7 V-Ups
8 Wall Balls @ 30/20#
9 Box Jumps @ 24/20"
10 Back Rack Lunges @ 155/105#
11 Handstand Push Ups
12 Thrusters @ 155/105#
--
Independence (Scaled/Masters)
1 Rope Climb (Or 3 Strict Pull Ups)
2 Squat Clean @ 115/85#
3 Chest to Bar Pull Ups
4 Burpees
5 Deadlifts @ 115/85#
6 Pull Ups
7 V-Ups
8 Wall Balls @ 20/14#
9 Box Jumps @ 24/20"
10 Back Rack Lunges @ 115/85#
11 Handstand Push Ups
12 Thrusters @ 115/85#
Time Cap - 45 minutes
No Class!
MERRY CHRISTMAS!!!
Warm-up:
8 Minutes
30-second Machine
10 Banded Good Mornings
10 Banded Strict Press
5 Deadlifts (empty bar)
10 Deadbugs
10 Hollow Rocks
+
Freedom (RX'd)
3 Rounds
21 Handstand Push Ups
21 Deadlifts @ 185/125#
21 GHDs (or V-Ups)
--
Independence (Scaled/Masters)
3 Rounds
15 Handstand Push Ups
21 Deadlifts @ 155/105#
15 GHDs (or V-Ups)
Time Cap - 24 minutes
Target - 16 minutes
Accessory - 4 sets
10 Strict Toes to Bar / Strict Knee Raise
10 Heel Elevated Tempo Goblet Squat (3 sec negative)
**INTENTION - This is a high-volume challenge piece that tests pressing stamina, posterior-chain endurance, and midline resilience. Athletes should find a steady, repeatable cadence on HSPU and deadlifts while controlling fatigue accumulation before the GHD work. The best athletes will stay consistent across all three rounds.
Warm-up:
8 minutes
1 min Air Bike
10 Banded Air Squats
5 Downdog to seal pose
5/side World's Greatest Stretch
3 Slow Burpees
+
Freedom (RX'd)
63-45-27
Air Squats
21-15-9
Burpee to 12in Target
--
Independence (Scaled/Masters)
63-45-27
Air Squats
21-15-9
Burpee to 6in Target
Time Cap - 12 Minutes
Target - 9 Minutes
Accessory - 4 rounds
8 Weighted Hip Thrusts
12 GHD Hip Extension (or 25 Supermans)
15 Russian Kettlebell Swings