Workout: Sacrifice

Freedom (RX’d)

Teams of 2
3 Rounds
50 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 5000/4000lbs**

*Scaling/Modifications coached in class

Workout: Dedication

Freedom (RX’d)

12:00 AMRAP
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

*Scaling/Modifications coached in class

Workout: Courage

Freedom (RX’d)

For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar

*Scaling/Modifications coached in class

Workout: Grit

Freedom (RX’d)

15:00 AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories)

*Scaling/Modifications coached in class

Workout:  Murph

Freedom (RX’d)

“Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Weighted Vest- 20/14

This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support.

When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.

Workout: Kauai

Freedom (RX’d)

100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-

*Scaling/Modifications coached in class

Workout: Honolulu

Freedom (RX’d)

4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)

*Scaling/Modifications coached in class

Workout: Maui

Freedom (RX’d)

10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)

*Scaling/Modifications coached in class

Workout: Oahu

Freedom (RX’d)

30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)

*Scaling/Modifications coached in class

Workout:  Great Scott!

Freedom (RX’d)

For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks

*Scaling/Modifications coached in class