WARM-UP -
3 sets:
30-second Row
30-second Air Bike
30-second Jump Rope
5 Push ups
WORKOUT PREP -
3 sets:
5/4 Calorie Row
5/4 Calorie Air Bike
*Increase intensity across
sets
WARM-UP -
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Back Squats (empty bar -
build in weight)
STRENGTH -
6 sets x 2 Back Squats (75%)
-Every 1:30-
WARM-UP -
Hinshaw Warm Up (12-15
minutes)
WORKOUT PREP-
2 sets:
100m Run (Build in pace)
10m Any Object Carry (build
in weight)
WORKOUT - Track and Field
Freedom (RX’d)
For time:
1600m Run
WARM-UP -
8 min AMRAP
45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches
(building)
5 Cat/Cows
WORKOUT PREP -
2 sets:
50m Run
4 Toes to Bar
4 Alternating Dumbbell
Snatches (build in weight)
WARM-UP -
8:00 AMRAP
45-second Air Bike
5 Inch Worms
3 Broad Jump + Vertical
Jump
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (At
workout pace)
2 Burpees Over 12” block (or
makeshift 12” structure)
WARM-UP -
10:00 AMRAP
1:00 Ski or Row
5 Deadlifts (empty bar - build
across)
1 Rope Climb Pull or 2
Zombie Climbs (Or 10 Ring
Rows)
10 V-Ups
WORKOUT PREP -
3 sets:
5/4 Calorie Ski (Or Row)
WARM-UP -
8:00 AMRAP
30-second Single Unders
10 Alternating V-Ups
5 Inch Worms
WORKOUT PREP-
2 sets:
10 Double Unders
4 V-Ups
1 Wall Walk
STRICT HANDSTAND PUSH-
UPS: WEEK 3:
WARM-UP -
8:00 AMRAP
30-second Air Bike (build
in pace)
6 Box Step Ups
3 Up Downs to Bar
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
2 Box Jump Overs (build in
height)
2 Burpee to Bar