Workout: “Saint Patrick”

Freedom (RX’d)

For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar

*Scaling/Modifications coached in classs

Workout: “Ireland”

Freedom (RX’d)

5 rounds:
200/175m Row
10 Burpee over Rower
15 Wall Balls (30/20)

*Scaling/Modifications coached in class

Workout: “Kiss Me I’m Irish”

Freedom (RX’d)

For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups (Or GHD Sit Ups)

*Scaling/Modifications coached in class

Workout: Ursula

Freedom (RX’d)

Every Minute (20:00)
Minute 1 – 50 Double Unders
Minute 2 – 3 Squat Snatch (135/95)
Minute 3 – 8x25ft Shuttle Run
Minute 4 – 15 GHD’s (Or Stick Sit Ups)

*Scaling/Modifications coached in class

Workout: King Triton

Freedom (RX’d)

18:00 Amrap
Teams of 2 (1:1)
14/11 Calorie Row
14 Alternating Jumping Split Lunges (7 each leg)

*Scaling/Modifications coached in class

Workout: Ariel + Prince Eric

Freedom (RX’d)

30/24 Calorie Assault Bike
20 Toes to Bar
15 Overhead Squats (95/65)
20 Bar Facing Burpees
15 Overhead Squats (95/65)
20 Toes to Bar
30/24 Calorie Assault Bike

*Scaling/Modifications coached in class

Workout: “Under the Sea”

Freedom (RX’d)

5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
20 Push Ups
-rest 0:30 between sets-

*Scaling/Modifications coached in class

Workout: The Little Mermaid

Freedom (RX’d)

Run 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Run 400m

*Scaling/Modifications coached in class

Workout: Shortbread

Freedom (RX’d)

3 rounds
30 Back Squats (95/65)
50 Abmat Sit Ups

*Scaling/Modifications coached in class

Workout: Snickerdoodle

Freedom (RX’d)

2 sets
27-21-15 (21-16-12 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-

*Scaling/Modifications coached in class