Workout:  Moreton Bay Bug

Freedom (RX’d)

Teams of 2
12 Wall Walks
24 Power Cleans (115/80)
10 Wall Walks
20 Power Cleans (135/95)
8 Wall Walks
16 Power Cleans (155/105)
6 Wall Walks
12 Power Cleans (185/125)
4 Wall Walks
8 Power Cleans (205/135)
2 Wall Walks
4 Power Cleans (225/155)

*Scaling/Modifications coached in class

Workout:  Fairy Bread

Freedom (RX’d)

3 rounds
10 Back Squats (205/135)
100ft Walking Lunge
10 Box Jumps (30/24)

*Scaling/Modifications coached in class

Workout:  Pavlova

Freedom (RX’d)

20:00 AMRAP
25/20 Calorie Row
100 Single Unders

*Scaling/Modifications coached in class

Workout:  Kanga Bangas

Freedom (RX’d)

5 rounds
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike

*Scaling/Modifications coached in class

Workout:  Vegemite

5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar

* This is a repeat from January 11th, 2022

**Scaling/Modifications coached in class

Workout:  De-Calf

Freedom (RX’d)

40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to Bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups

*Scaling/Modifications coached in class

Workout:  Yellowstone

Freedom (RX’d)

1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
(KG conv: 83/61)

*Scaling/Modifications coached in class

Workout:  Wilson

Freedom (RX’d)

15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats (95/65)
50 Double Unders

*Modifications/Scaling coached in class

Freedom (RX’d)

5 Sets:
15/12 Calorie Air Bike
12 Handstand Push Ups
50ft Dumbbell Lunge (50s/35s)
-rest 1:1-
(KG conv: 22.5s/15s)

Freedom (RX’d)

3 sets (Every 5:00)
5-10-15
Calorie Row
-3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12