WARM-UP -
2 sets
1:00 Jump Rope
1:00 Run
-into-
8:00 AMRAP
5 Clean Deadlifts
5 Hang Muscle Clean
5 Power Cleans
5 Inch Worms
10 Sit Ups
WORKOUT PREP -
2 sets:
50m Run (build in pace)
3 Power Cleans (build in
weight)
1 Wall Walk
3 Wall Ball V-Ups
WORKOUT - F1 Teams
Freedom (RX’d)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
(KG conv: 52.5/40 PC, 9/6
WB)
STRICT PULL-UPS: WEEK 5
Partner up for some fun
Freedom:
4 sets x 3 reps of Weighted Strict
Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between
sets (one partner works while the
other completes a set)
Independence:
4 sets x Max Effort Unbroken Strict
Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between
sets- (one partner works while the
other completes a set)
Liberty:
4 sets x 4 reps of Box Assist Pull
Ups or Ring Rows
-rest at least 90 seconds between
sets- (one partner works while the
other completes a set)
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Barbell Forearm Stretch
2x 8 Bretzel
2x 1 Min Ring Bicep Stretch