Workout:  Steve Rogers

Freedom (RX’d)

4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs (20)
Max Thrusters (95/65)
-rest 2:00 between sets-

*Scaling/Modifications coached in class

Workout:  Tony Stark

15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
* Scoring: every 5 feet of the lunge = 1 rep

**Scaling/Modifications coached in class

Workout:  Golden Delicious

Freedom (RX’d)

Teams of 2
10-9-8-7-6-5-4-3-2-1 (each)
50ft Shuttle Runs

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

**Scaling/Modifications coached in class

Workout:  McIntosh

Freedom (RX’d)

2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict Pull Ups)

*Scaling/Modifications coached in class

Workout:  Honeycrisp

Freedom (RX’d)

15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)

*Scaling/Modifications coached in class

Workout:  Granny Smith

Freedom (RX’d)

2 sets:
2 Rounds
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Over (30/24)
-rest 2:00 between sets-

*Scaling/Modifications coached in class

Workout:  Mayhem in Miami (Open 14.1)

Freedom (RX’d)

11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

*Scaling/Modifications coached in class

Workout:  Little Havana

Freedom (RX’d)

50-40-30-20-10
Abmat Sit ups
100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s)

*Scaling/Modifications coached in class

Workout:  Biscayne Bay

Freedom (RX’d)

30/24 Calorie Air Bike
40 Wall Balls (14/10)
30 Wall Balls (20/14)
20 Wall Balls (30/20)
30/24 Calorie Air Bike

*Scaling/Modifications coached in class

Workout:  Wynwood Walls

Rest until minute 12:00 (after strength)
From minute 12-22:

Freedom (RX’d)
Every minute on the minute for 10 minutes
200/175m Row (Or Ski)

*Scaling/Modifications coached in class