Mini Pump - Lower Pull and Core
3-4 sets
25 Dumbbell Glute Bridges @ RPE 9/10
12 Alternating Double DB Front Rack Step Back
Lunges (each side) @ RPE 9/10
20 Lying DB Hamstring Curls @ RPE 8/10
Power Snatch 10x2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6
WORKOUT – Bees Everywhere!
FREEDOM (RX'D)
3 Rounds
50 Wall Balls (20/14)
25 Toes to Bar
(Scored by Time)
(KG conv: 9/6)
400m Run
25 Bench Press (115/75)
5 Wall Walks
400m Run
20 Bench Press (115/75)
5 Wall Walks
400m Run
15 Bench Press (115/75)
5 Wall Walks
400m Run
10 Bench Press (115/75)
5 Wall Walks
Deadlift 1x3
Build to a 3RM Deadlift
WORKOUT – Brothers Gotta Hug
FREEDOM (RX'D)
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
(Scored by Time)
Strict Pull Ups
WORKOUT – That’s Gonna Leave a Mark
FREEDOM (RX'D)
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)
(KG conv: 85/57.5)
Back Squat 1x3
Build to a 3RM Back Squat
WORKOUT – Fat Guy in a Little Coat
FREEDOM (RX'D)
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women's Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and the athletes are feeling
it, then let them build to a 1RM
WORKOUT – The Liberty Lift
FREEDOM (RX'D)
10:00 AMRAP
5 Burpee Over Bar
DEADLIFT
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
WORKOUT – Swole Team Six
FREEDOM (RX'D)
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Complet
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as
needed. Weighted Vest 20/14.