WARM-UP -
8:00 AMRAP
:45 sec Bike Erg or Air Bike
5 Cat/Cows
5 Sandbag Deadlifts (light weight)
25ft Sled Push
25ft Sled Pull
Ring Dip Skill Work -
Find a max handstand hold at one
of following levels. For level 1 and 2,
be sure to come down while your
arms are still strong enough to
bring you down safely. Score your
best/longest hold and note your
level in your comments.
Level 1: wall walk as high as you
feel comfortable and hold the top
position.
Level 2: kick up into a handstand
against the wall. Practice hitting
the wall as lightly as you are able,
then hold the handstand. Optional:
practice removing one foot from
the wall and trying to learn the
balance point.
Level 3: kick up into a handstand
(not against the wall) and hold for
as long as you are able. Athletes
must remain in a 4x4ft area.
Level 4: max handstand hold on
parallettes
WORKOUT PREP -
2 sets:
5/4 Calorie Bike Erg (build-in pace)
or Air Bike
25ft Sandbag Carry (build-in
weight)
25ft Sled Push (build-in weight)
WORKOUT - “Some Gave
All”
Freedom (RX’d)
AMRAP 12:00
10-15-20-25....
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft...
Sandbag Carry (100/70)(OR
Kettlebell Front Rack Carry
(2x53/35))
Women Calories: 8-12-16-20...
-Rest 3:00-
AMRAP 12:00
10-15-20-25....
Calorie Ski (Or Row)
25-50-75-100-125ft...
Sled Push (90/45)(Or SIngle
Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20...
(KG conv: 45/32.5 Sandbag, 24/16
KBs, 40/20 Sled, 15/10 DB)
Scoring: when counting reps, every
5ft of Carry and Sled = 1 rep
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)