Workout:  “Don’t Make Me Angry”

Freedom (RX’d)

4 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Box Jump Overs (24/20)

*Scaling/Modifications coached in class

Workout:  Hulk Smash

Freedom (RX’d)

6 Sets (Every 3:00)
14/11 Calorie Assault Bike (Or 12/10 Calorie Echo)
7 Thrusters (115/80)

*Scaling/Modifications coached in class

Workout:  Dr. Bruce Banner

Freedom (RX’d)

100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges

*Scaling/Modifications coached in class

Workout:  Incredible Hulk

Freedom (RX’d)

For Time:
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)

*Scaling/Modifications coached in class

Workout: John 3:16

Freedom (RX’d)

AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)

*Scaling/Modifications coached in class

Workout: John 19:30

Freedom (RX’d)

Teams of 2
100 GHD’s (Or V-Ups)
30 Sandbag Cleans (150/100) (Or Power Cleans (185/125)
10x50ft Sandbag Carry (5 each) (Or Dumbbell Farmer Carry (70s/50s)

*Scaling/Modifications coached in class

Workout: Galatians 2:20

Freedom (RX’d)

16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups

*Scaling/Modifications coached in class

Workout: 1 John 4:9-10

Freedom (RX’d)

3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

*Scaling/Modifications coached in class

Workout: Ant-Man & Wasp

Freedom (RX’d)

Teams of 2 (1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bike

*Scaling/Modifications coached in class

Workout: Hank Pym

Freedom (RX’d)

For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar

*Scaling/Modifications coached in class