Workout: “I ain’t ‘fraid of no ghost”

Freedom (RX’d)

2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-

*Scaling/Modifications coached in class

Workout: “There’s only 365 days left until next Halloween”

Freedom (RX’d)

3-person team
16:00 AMRAP
Partner 1: 10 Deadlifts (185/125)
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Calorie Air Bike
(female calories: 7-9-11-13-15-17…)

*Scaling/Modifications coached in class

Workout: “Let’s turn on the juice and see what shakes loose.”

Freedom (RX’d)

3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target

*Scaling/Modifications coached in class

Workout: Trick or Treat

Freedom (RX’d)

6 Rounds
10 Toes to Bar
5/5 Hang Kettlebell Snatch (53/35)
40 Double Unders

*Scaling/Modifications coached in class

Workout: “I am the pumpkin king”

Freedom (RX’d)

10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)

*Scaling/Modifications coached in class

Workout: Regina George and Gretchen Weiners

Freedom (RX’d)

Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)
Partner 2: 15 GHD Sit Ups (or stick sit-ups)
*Both working at the same time and switch when station is completed*

*Scaling/Modifications coached in class

Workout: “That’s why her hair is so big. It’s full of secrets.”

Freedom (RX’d)

For Time:
200m Run
10 Squat Snatch (95/65)
300m Run
6 Squat Snatch (135/95)
400m Run
2 Squat Snatch (155/105)
-Rest 3:00-
2 Squat Snatch (155/105)
400m Run
6 Squat Snatch (135/95)
300m Run
10 Squat Snatch (95/65)
200m Run

*Scaling/Modifications coached in class

Workout: “On Wednesdays, we wear pink”

Freedom (RX’d)

50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Box Jumps (30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)

*Scaling/Modifications coached in class

Workout: “On October 3rd, he asked me what day it was”

Freedom (RX’d)

Every 5:00 (4 sets)
20/16 Calorie Air Bike
20/16 Calorie Row

*Scaling/Modifications coached in class

Workout: Nasty Girls

Freedom (RX’d)

“Nasty Girls”
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)

*Scaling/Modifications coached in class