FRIDAY
WARM-UP -
2:00 Machine
-into-
10:00 AMRAP
10 Banded Pass Throughs
4 Worlds Greatest Stretch
(each)
4 Up Downs
10 Sit Ups
4 Hang Muscle Snatch (PVC -
empty bar)
WORKOUT PREP-
3 sets:
WARM-UP -
Banded 7s
-into-
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm
Renegade Rows (each)
5 Bench Press (empty bar-
build across sets)
10 Deadbugs
STRENGTH -
Week 5
2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-
moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
3 Front Squats (empty bar)
3 sets:
1:00 Bike
1:00 Jump Rope
1:00 Up Downs
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (Build
in pace)
-Rest 30 seconds between
sets-
WORKOUT - Zissou
Freedom (RX’d)
Teams of 2
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
STRENGTH -
20 Rep Back Squat (weight
WARM-UP -
Banded 7s
-into-
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm
Renegade Rows (each)
5 Bench Press (empty bar-
build across sets)
WARM-UP -
10:00 AMRAP
30-second Row
30-second Bike
30-second Run
30-second Up Downs
WORKOUT PREP -
2 sets:
5/4 Calorie Row (build in
pace)
5/4 Calorie Bike (build in
pace)
50m Run (build in pace)
WARM-UP -
10:00 AMRAP
3 Inchworms
3 Clean Deadlifts (empty bar)
3 Clean Pulls
3 Hang Muscle Cleans (empty
bar)
3 Shoulder Press (empty bar)
10 Deadbugs
STRENGTH -
Every 1:30 (6 sets)
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)