Workout:  Bumblebee

Freedom (RX’d)

For Time
100 Power Snatch (75/55)
*Every minute, including 0:00, complete 15 Air Squats

*Scaling/Modifications coached in class

Workout:  Blackout

Freedom (RX’d)

10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups

-rest 3:00 min-

10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Up

*Scaling/Modifications coached in class

Workout:  Ironhide

Freedom (RX’d)

Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans (185/125)
10 Box Jump Overs (24/20)

*Scaling/Modifications coached in class

Workout:  Optimus Prime

Freedom (RX’d)

AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk

*Scaling/Modifications coached in class

Workout:  Megatron

Freedom (RX’d)

21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)

*Scaling/Modifications coached in class

Workout:  Cheddar

Freedom (RX’d) – Choose your destiny!

Option 1:
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)

OR

Option 2:
63 Deadlifts (75/55)
45 Hang Power Snatch (75/55)
27 Overhead Squats (75/55)

*Scaling/Modifications coached in class

Workout:  Blue Cheese

Freedom (RX’d)

Teams of 2
4 Rounds:
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)

*Scaling/Modifications coached in class

Workout:  Feta

Freedom (RX’d)

AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower

*Scaling/Modifications coached in class

Workout:  Gouda

Freedom (RX’d)

3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar

*Scaling/Modifications coached in class

Workout: Mozzarella

Freedom (RX’d)

Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under

*Scaling/Modifications coached in class