1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
45-second Air Bike
8 Box Step Ups
4 Up Down + Get Overs
10 Banded Pass throughs
2. Workout Prep
1 set:
5/4 Calorie Air Bike
2 Burpee Box Get Overs
5/4 Calorie Air Bike
Freedom (RX’d)
Every 6:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs (30/24)
12/10 Calorie Air Bike
9 Burpee Box Get Overs (30/24)
Independence
Every 6:00 ( 3 sets)
12/10 Calorie Air Bike
12 Burpee Box Get Overs (24/20)
10/8 Calorie Air Bike
9 Burpee Box Get Overs (24/20)
Liberty
Every 6:00 ( 3 sets)
8/7 Air Bike
10 Up Down + Box Step up (20/16)
8/7 Air Bike
8 Up Down + Box Step up (20/16)
- Target time each set: 3-4 Minutes
- Time cap each set: 5 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Min Posterior Shoulder Smash
1 Min Foam Roller Angels
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
8 sets x 4 Power Snatch (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.