WARM-UP -
2:00 Machine
-into-
2 sets:
10 Banded Pass Throughs
10 Cossack Squats
-into-
8:00 AMRAP
10 V-Ups
10 Kip Swings
5 Ring Rows
3 Muscle Snatch (empty bar)
3 Overhead Squats (empty
bar)
WARM-UP -
8:00 AMRAP
50m Jog
3 Inch Worms
10-second Handstand Hold
10 Banded Pass-throughs
WORKOUT PREP -
2 sets:
50m Run (build in pace)
1 Wall Walk
WORKOUT “Lightbulb!”
Freedom (RX’d)
15:00 AMRAP
WEDNESDAY
WARM-UP -
Hip Halo Warm Up + Banded
7s
-into-
8:00 AMRAP
30-second Air Bike
5 Muscle Clean (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Alternating V-Ups
STRENGTH -
SDAY
WARM-UP -
7:00 AMRAP
10 Lateral Ski Hops
30-second Jump Rope
45-second Row
WORKOUT PREP -
2 sets: (each)
100m Row (build in pace)
10 Double Unders
BAR MUSCLE UPS: WEEK 8
Testing Day! This is the final
WARM-UP -
8:00 AMRAP
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts (empty
bar)
5 Hang Muscle Cleans (empty
bar)
5 Hang Power Cleans (empty
bar)
STRENGTH -
6 sets:
4 Clean Grip Deadlifts + 2
WARM-UP -
Crossover Symmetry
Warmup or Banded 7’s
-into-
8:00 AMRAP
50m Jog
5 Kip Swings
5 Scap Pull Ups
5 Russian Kettlebell Swings
10 RIng Rows
10 Dead bugs
WORKOUT PREP-
2 sets
Coaching Tip: Class Time
Frame
If you would like to have more
time for the deadlift today,
modify the workout to 4 sets
instead of 5.
WARM-UP -
2:00 Row
-into-
8:00 AMRAP