Workout:  South Beach

Freedom (RX’d)

30 Pull-ups
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees

*Scaling/Modifications coached in class

Workout:  Meredith Blake

Freedom (RX’d)

21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups

*Scaling/Modifications coached in class

Workout:  “Honey, you’ve never looked better”

Freedom (RX’d)

For time:
50/40 Calorie Air Bike
15 Wall Walks
50/40 Calorie Air Bike

*Scaling/Modifications coached in class

Workout:  “I have class and you don’t”

Freedom (RX’d)

14:00 AMRAP
14/11 Calorie Row
14 Deadlifts (155/105)
28 Crossovers

*Scaling/Modifications coached in class

Workout:  Annie & Hallie

Freedom (RX’d)

50 Wall Ball Thrusters (20/14)
10x50ft Shuttle Run
40 Wall Balls (20/14)
10x50ft Shuttle Run
30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)
10x50ft Shuttle Run

*Scaling/Modifications coached in class

Workout: Malasadas (Open 12.1)

Freedom (RX’d)

7:00 Amrap
Max Burpee to bar (6in target)

*Scaling/Modifications coached in class

Workout: “I’m in love, I’m in love and I don’t care who knows it”

Freedom (RX’d)

50-40-30-20-10
Wall Balls (20/14)
Abmat Sit-ups

*Scaling/Modifications coached in class

Workout: “You sit on a throne of lies”

Freedom (RX’d)

3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike

**Repeat from Dec. 28, 2022.

*Scaling/Modifications coached in class

Workout: “Buddy the Elf, what’s your favorite color?”

Freedom (RX’d)

5 sets
100 Double Unders
30 Push-Ups
– Rest 1:00 between sets –

* Repeat from Tues Nov 23, 2021

*Scaling/Modifications coached in class

Workout: The best way to spread Christmas Cheer is singing loud for all to hear

4 sets
18 Pull Ups
50ft Single Dumbbell Overhead Walking Lunge (50/35)
12 Single Arm Alternating Devil’s Press (50/35)
50ft Single Dumbbell Overhead Walking Lunge (50/35)
-rest 1:1 between sets-

*Scaling/Modifications coached in class