Workout:  Brand and Andy

Freedom (RX’d)

5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats (135/95)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-

*Scaling/Modifications coached in class

Workout:  Mikey, Data, Mouth, and Chunk

Freedom (RX’d)

6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders (OR 45 Double Unders)
-rest 1:00 between sets-

*Scaling/Modifications coached in class

Workout: “Man, you smell like Phys. Ed”

Freedom (RX’d)

5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-12-8-4)

*Scaling/Modifications coached in class

Workout:  “Goonies Never Say Die!”

Freedom (RX’d)

3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*

*Scaling/Modifications coached in class

Workout:  The Goonies

Freedom (RX’d)

15:00 AMRAP
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (50/35)

*Scaling/Modifications coached in class

Workout:  Holleyman

Freedom (RX’d)

30 rounds
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

*Scaling/Modifications coached in class

Workout:  Frogger

Freedom (RX’d)

15:00 Amrap
10x25ft Shuttle Run or 200m Run
8/7 Calorie Echo
10 Wall Ball Sit Ups (20/14)

*Scaling/Modifications coached in class

Workout:  Mario Bros

Freedom (RX’d)

300ft Sandbag Bear Hug Carry (150/100)*
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)*

* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.

*Scaling/Modifications coached in class

Workout:  The Chief

“The Chief”
3:00 AMRAP (5 sets)
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-

*Scaling/Modifications coached in class

Workout:  Pac-Man

Freedom (RX’d)

5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (35/25)
(score is total distance lunged)

-rest 2 minutes –

5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (35/25)
In the remaining time, complete max Double Unders

*Scaling/Modifications coached in class