Clutch City CF

Monday
Hang Clean + Front Squat for load:
#1: 3 reps
EVERY 1:30 (6 SETS)
2 Hang Squat Cleans + 1 Front Squat*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)

WOD
FREEDOM (RX)
EVENT 10 | ‘26 CFG — RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (185/125)
(Score is Time)
KG: 85/57.5

INDEPENDENCE (Intermediate)
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (155/105)
(Score is Time)

Friday
Push Press for load:
#1: 6 reps
EVERY 2:00 (4 SETS)
6 Push Press
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)

WOD
FREEDOM (RX)
10 ROUNDS FOR TIME
200/175m Row
48 Double Unders
8 Push Press (115/75)
(Scored by Time)
KG Conv: 52.5/35

INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
200/175m Row
35 Double Unders
8 Push Press (95/65)
(Scored by Time)
KG Conv: 42.5/30

LIBERTY (Beginner)
10 ROUNDS FOR TIME
150/100m Row
30 Single Unders
8 DB Push Press (Light)
(Scored by Time)

Thursday
FREEDOM (RX)
EVERY 4:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (225/155)
(Scored by Slowest Set)
*Bar comes from the rack

INDEPENDENCE (Intermediate)
EVERY 4:00 (5 SETS)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (185/125)
(Scored by Slowest Set)
*Bar comes from the rack

LIBERTY (Beginner)
EVERY 4:00 (5 SETS)
10/8 Calorie Air Bike
10 Box Step-Overs (20/16)
10 KB or DB Goblet Squats (Moderate)
(Scored by Slowest Set)

Wednesday
FREEDOM (RX)
2 SETS
50ft Single DB Walking Lunge (70/50)
21 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
15 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
9 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)
KG conv: 32.5/22.5

INDEPENDENCE (Intermediate)
2 SETS
50ft Single DB Walking Lunge (50/35)
12 Strict Handstand Push Ups OR 12/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
9 Strict Handstand Push Ups OR 9/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
6 Strict Handstand Push Ups OR 6/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)
KG conv: 22.5/15

LIBERTY (Beginner)
2 SETS
50ft Walking Lunge
21 Single DB Single Press (light)
50ft Walking Lunge
15 Single DB Strict Press (light)
50ft Walking Lunge
9 Single DB Strict Press (light)
50ft Walking Lunge
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)

Tuesday
3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)

Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75

(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)

WOD
FREEDOM (RX)
“BAR TO BAR”
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6” Above Standing Reach
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
15 Toes to Bar
15 Burpees to Bar
*Target is 6” Above Standing Reach
(Scored by Time)

LIBERTY (Beginner)
5 ROUNDS FOR TIME
10 Hanging Knee Raises
10 Up Downs
(Scored by Time)