4/28/2026

Golden State Warriors

COMPETE (RX+)

10:00 AMRAP

15 Push Press (95/65)

15 Box Jump (24/20)

FREEDOM (RX):
10:00 AMRAP
15 Push Press (75/55)
15 Box Jump (24/20)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
10 Push Press (75/55)
10 Box Jump (24/20)

LIBERTY (Beginner):
10:00 AMRAP
10 Dumbbell Push Press (light)
10 Box Step Ups (20/16)

Target: 6-8 Rounds

Minimum: 5-6 Rounds

Gymnastics: Rope Climb

Warm Up (all levels):
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach

LEVEL 1:
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Hip Tap Planks (slow and controlled)
Min 3: Rest Minute

LEVEL 2:
Every 2 min for 4 Sets:
1 Rope Climb
35 Double Unders
1 Rope Climb
(90 Second Cap per set)

LEVEL 3
2 min ON/1 min OFF for 3 sets:
50ft DB Farmers Carry (50s/35s)
1 Rope Climb