Conditioning
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Every 90sec for 15 minutes:
2 Clean & jerks

Rest 5 min

EMOM 10
1 Power clean & jerk
Last 5 sets hold the finish position (barbell on straight arms) for 15sec.

Stations
5 Rounds
* 1 min at each station (15 second rest between each station

1- Wall balls 20/14
2- Slam balls
3- Clusters (DB or KB)
4- Row for Cal.
5- Butterfly sit ups

Pause Front Squats 5x2x80%

21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)
After Each Set:
10 x Burpee

Hang Snatch 6x3x70%

Circuit 1

Ring Dip (toe assisted as needed) x4
Ring Fly out x6
Archer Row x8 total reps (remain at top of row position extend one arm at a time to side looking to isolate rhomboids and lower traps)
Ring Row x10

10 minute controlled AMRAP

60s rest

Circuit 2

KB Goblet forward + backward lunge x4 per
Tall kneel step to low squat x6 leading with each leg
Goblet squat (heavier than clock lunges) x8
KB Swing (same weight has goblet squat) x10

10 minute controlled AMRAP

Half class starts on each
28 minutes with explanation

Bear walk (4/4 = 1) x 5,4,3,2,1

Scissor Lunge x 5/
Inchworm x10
Shin box hip extension x5/ (all one side then all other)
Palm release push up x10

5 rounds for time
10 minute cap. If you finish early start back at the beginning

13 minutes

Work your gymnastic weakness for 20-30min

Ohje: harjoittelu kehonpainoliikkeittesi heikkouttasi20-30min ajan.

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3-5 rounds, rest as needed:

1) Pistol Squat

2) Skin the Cat

3) DB/KB Single Arm Overhead Squat

4) Banded SOTS Pull

Ohje: tee 3-5 kierrosta, keskittyen hyvään liikkeeseen ja suoritustekniikkaan. Käytä tarvittaessa painonnostokenkiä tai kantakorotusta pistoolikyykyissä ja valakyykyssä. Skaalaa toistomäärät ja painot itsellesi sopiviksi.

EMOM X 20 Minutes:
- Min. 1 - 15 KB Goblet Squats @ 26-53/10-35 lbs.
- Min. 2 - 15/12 Cal. Row/Bike/Ski
- Min. 3 - 15 KBS to Eye Level @ same weight as Goblet Squats
- Min. 4 - 15/12 Cal. Row/Bike/Ski
- Min. 5 - 15 DB Push Press @ 20-50/10-35 lbs.

*Weights should be light enough that you are able to stay unbroken throughout the workout but still heavy enough to be challenging. On a scale of 1-10 this should be about an 8/10 exertion level.