Workout: Cookeville Slice

Freedom (RX’d)

3 rounds
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)

*Scaling/Modifications coached in class

Workout: California Pizza Kitchen

Freedom (RX’d)

5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
* This is a repeat workout from 7/27/2021

*Scaling/Modifications coached in class

Freedom (RX’d)

20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)

*Scaling/Modifications coached in class

Workout: Domino’s

Freedom (RX’d)

3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)

*Scaling/Modifications coached in class

Workout: Papa John’s

Freedom (RX’d)

3 rounds
400m Run
20 Toes to Bar
20 Sit Ups

*Scaling/Modifications coached in class

Workout: Snow White

Freedom (RX’d)

12:00 Amrap
50 Double Unders
5-10-15-20-25. . .
Toes to Bar

*Scaling/Modifications coached in class

Workout: Grumpy

Freedom (RX’d)

2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike (18-12-6 Echo)
-Rest 1:1 between sets-

*Scaling/Modifications coached in class

Workout: Doc

Freedom (RX’d)

5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)

*Scaling/Modifications coached in class

Workout: The Huntsman

Freedom (RX’d)

50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups

*Scaling/Modifications coached in class

Workout: Happy & Dopey

Freedom (RX’d)
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps (30/24)
15 Synchro Wall Ball (20/14)

*Scaling/Modificatins coached in class