1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
10 Single Arm Dumbbell Bench (each)
10 Deadbugs
10 RIng Rows
3 Inch Worms
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
5 Dumbbell Bench (build in weight)
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1 Bar Muscle Up
Freedom (RX’d)
Teams of 2
5 Rounds (each)
P1: 15 Dumbbell Bench Press (50s/35s)
P2: 15/12 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.
* Score is time after the 5 rounds are compete (before the muscle ups).
Independence
5 Rounds (each)
P1: 15 Dumbbell Bench Press (35s/25s)
P2: 12/10 Calorie Air Bike
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Or Kipping Chest to Bar) in the remaining time between partners
Liberty
5 Rounds (each)
P1: 10 Dumbbell Bench Press (light)
P2: 10/8 Calorie Air Bike
-straight into-
3:00 AMRAP
Max Up Down + Jumping Pull Up in the remaining time between partners
-
Target time: 9-11 minutes
3:00 AMRAP
Max Bar Muscle Ups
*This section is just for scoring the max reps in part 2.
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Biceps Stretch
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)
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.
EMOM 6
Round 1: 6 Box Kipping Pull Up or 2 kip swings & 1 Pull up complex
Round 2: 8 Kipping Pull ups
Round 3: 6 Kipping Chest to bar
Round 4: 4 Bar Muscle up
Round 5 & 6: 4-6 reps Practice one choice for the WOD