WARM-UP -
3:00 Machine
-into-
8:00 AMRAP
30-seconds Jump Rope
10 Dynamic Squat Stretches
10 Kip Swings
5 Muscle Cleans
5 Push Press
5 Back Squats
WORKOUT PREP -
3 sets:
10 Double Unders
3 Toes to Bar
2 Back Squats (building)
*Practice transitioning weight
from the ground to the back
rack efficiently.
WORKOUT - Up
Freedom (RX’d)
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125)
* Back Squats from floor
(KG conv: 85/57.5 BS)
GYMNASTICS SKILL WORK:
We have Rope Climbs in the
workout on Wednesday. Take
this time to practice the level
that’s appropriate for you.
Level 1: Zombie Rope Climbs
or Pull-up Rope Climbs
Level 2: Rope Climbs
Level 3: Legless Rope Climbs
After a skill review, perform
the following EMOM. You
can partner up and start on
opposite movements. This is
all about practice to prepare
for Wednesday, so try
different foot wraps, practice
jumping up to grab the rope,
etc. The goal is to improve
efficiency, not to do as many
reps as possible.
EMOM8:
Odd: 1-3 Rope Climbs at your
level above
Even: 20-30 second
Sorenson Hold (face down
GHD hold) or Superman Hold
If Ropes are unavailable,
there is an alternative option
in the coach notes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
1 Min Calf Foam Rolling
1 Min Couch Stretch/side
1 Min Foot Smash (each foot)