Workout: Hang the Conqueror

Freedom (RX’d)

15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 20”)

*Scaling/Modifications coached in class

Workout: Cassie Lang

Freedom (RX’d)

3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

*Scaling/Modifications coached in class

Workout: Quantumania

Freedom (RX’d)

14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)

*Scaling/Modifications coached in class

Workout: Ghost Pepper

Freedom (RX’d)

10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)

*Scaling/Modifications coached in class

Workout: Thai Pepper

Freedom (RX’d)

3 Person Team
300/240 Calorie Echo Bike
6,000/4,800m Row

*Scaling/Modifications coached in class

Workout: Habanero

Freedom (RX’d)

12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

*Scaling/Modifications coached in class

Workout: Jalapeno

Freedom (RX’d)

40/32 Calorie Assault Bike
20 Handstand Push ups
30/24 Calorie Assault Bike
15 Handstand Push ups
20/16 Calorie Assault Bike
10 Handstand Push ups
10/8 Calorie Assault Bike
5 Handstand Push ups

*Scaling/Modifications coached in class

Workout: Banana Pepper

Freedom (RX’d)

3 rounds
8 Overhead Squats (115/80)
24 Pull-ups

-at 10:00-

3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)

*Scaling/Modifications coached in class

Workout: “Green Eggs and Ham”

Freedom (RX’d)

16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups

*Scaling/Modifications coached in class

Workout: “Emerald Isle”

Freedom (RX’d)

21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

*Scaling/Modifications coached in class