Saturday, May 25
Workout of the Day
Warm Up (Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10 Cossack Squats
5 Hang Muscle Cleans (empty bar)
5 Front Squats (empty bar)
3 Up Downs + Box Step Up

2. Workout Prep
With Partner
3 sets:
3 Hang Squat Cleans (build in weight)
2 Burpee Box Get Overs (build in height)
-One partner Rowing while other partner is completing their set.
“I must not fear” (Rounds + Reps)
Freedom (RX'd)

20:00 AMRAP
Teams of 2
Partner 1 performs all of the odd sets (1-3-5-7-9-11…)
Partner 1 performs all of the even sets (2-4-6-8-10…)
Hang Squat Cleans (95/65)
Burpee Box Get Overs (30/24)
The partner not working rows for Max Calories.
Score = final round completed (rounds) + total calories (reps).
(KG conv: 43/29)

Explanation of workout: Partner 1 will begin by completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other rows for max calories. Athletes will continue to change out until 18:00 is completed. Score = final round completed (rounds) + total calories (reps).

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Friday, May 24
Workout of the Day
Warm Up (Not Scored)
Every minute (9:00)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)
Shoulder Press 1x1 (Load)
10-12 minutes to establish a Heavy Shoulder Press
The Freman (Reps)
Rx
18:00 AMRAP
6-4-2
Bench Press (185/110)
3-2-1
Rope Climb (Or 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

Intermediate
18:00 AMRAP
6-4-2
Bench Press (155/95)
2-1-1
Rope Climb (Or 8-6-4 Elevated Ring Rows)
-Repeat the 6-4-2 and 2-1-1 sequence for the full 18:00

Light
18:00 AMRAP
10-8-6
Dumbbell Bench Press (light)
Ring Row
-Repeat the 10-8-6 sequence for the full 18:00
Thursday, May 23
Workout of the Day
Warm Up (Not Scored)
3:00 Air Bike
-into-
6:00 AMRAP
10 Banded Pass Throughs
5 Elbow to Floor Stretch with Rotation (each side)
5 Hang Power Snatches
5 Overhead Squats
Bene Gesserit (Time)
Rx
6 rounds:
12/10 Calorie Air Bike
12 Overhead Squats (75/55)
Duncan Idaho (Time)
Teams of 2

Buy In: 50 Burpees (split)

3 rounds each (I go, you go):
10 Double Dumbbell Power Cleans
50ft Double Dumbbell Lunge (hold any way)
50ft Double Dumbbell Farmer Carry
15 Double Dumbbell Front Squats

Buy Out: 100 Wall balls (20/14) (split)
(50/35# DBs)
Wednesday, May 22
Workout of the Day
Warm Up (Not Scored)
3 Sets (Clean Grip)
3 Deadlifts
3 High Pulls
3 Muscle Cleans
3 Strict Press
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (Empty Barbell)
Power Clean 1x1 (Load)
8 minutes to establish a Heavy Power Clean
-into-
3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)
Hang Muscle Clean 3x8 (Load)
Record Hang Muscle Clean weights here.
Grace (Time)
Rx
“Grace”
For Time
30 Clean and Jerks (135/95)

Intermediate
For Time
30 Clean and Jerks (115/80)

Light
For Time
30 Dumbbell Clean and Jerks (light)
Tuesday, May 21
Workout of the Day
Warm Up (Not Scored)
2-3 Times Through
10 Toe Touch Stretch
:10 HS Hold
:30 Jump Rope
5 Banded Good Mornings
5 Deadlifts (empty bar - build across sets)
Sandworms (Time)
Rx
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (OR 2 Wall Walks)
Max Deadlifts (225/155)
*Go until you get 50 reps
-rest 1 minute between sets-

14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).

Intermediate
AMRAP 2:00
35 Double Unders
15ft Handstand Walk (Or 1 Wall Walk)
Max Deadlifts (185/125)
Go until you get 50 reps
-rest 1 minute between sets-

Light/Foundations
AMRAP 2:00
50 Single Unders/Jumping Jacks
25ft Bear Crawl
Max Dumbbell Deadlifts (light)
Go until you get 50 reps
-rest 1 minute between sets-
Monday, May 20
Workout of the Day
Warm Up (Not Scored)
2 sets
30 Single Unders
10 Cossack Squats
-into-
3 sets:
5 Inch Worms
2x50ft Shuttle Runs
3 Front Squats (empty bar - build across sets)
5 Up downs
Front Squat 1x1 (Load)
10-12 minutes to establish a Heavy Single Front Squat
Dune (Time)
Rx
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-

Intermediate
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Pull Ups
30 Push ups
45 Air Squats
-rest 2:00 between sets-

Light
2x500m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Ring Rows
20 Box Push ups
30 Air Squats
-rest 2:00 between sets-

Foundation
2x300m Run
-rest 2:00 after each set-
-into-
3 Sets:
10 Ring Rows
15 Box Push ups
20 Air Squats
-rest 2:00 between sets-
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