Workout: Tater Tots

Freedom (RX’d)

Teams of 2
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.

*Scaling/Modifications coached in class

Workout: French Fried Potatoes

Freedom (RX’d)

2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches (50/35)
20/16 Calorie Air Bike
20 V-Ups

*Scaling/Modifications coached in class

Workout: Potatoes Au Gratin

Freedom (RX’d)

3 sets:
5:00 AMRAP
8 Overhead Squats (95/65)
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-

*Scaling/Modifications coached in class

Workout: Baked Potato

Freedom (RX’d)

10 Rounds
16 Single Dumbbell Alternating Step Back Lunges (50/35)
2 Wall Walks

*Scaling/Modifications coached in class

Workout: Potato Chips

Freedom (RX’d)

2000/1750m Row
*Every 2:00 (including 0:00) perform 15/12 Push Ups

*Scaling/Modifications coached in class

Workout: Fettuccine

Freedom (RX’d)

6:00 Amrap
10 Push Ups
1 Rope Climb (Or 4 Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups

*Scaling/Modifications coached in class

Workout: Affiliate Version of “Echo Thruster Final”

Freedom (RX’d)

16/14 Calorie Echo Bike
21 Thrusters (75/55)
14/12 Calorie Echo Bike
18 Thrusters (95/65)
12/10 Calorie Echo Bike
15 Thrusters (115/80)
-into-
75ft Front rack Walking Lunge (115/80)

*Scaling/Modifications coached in class

Workout: Affiliate Version of “Parallel-bar Pull”

Freedom (RX’d)

8 Rounds
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)

*Scaling/Modifications coached in class

Workout: Affiliate Version of “Intervals”

Freedom (RX’d)

2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
-rest until 10:00, perform second set reversed-

*Scaling/Modifications coached in class

Workout:  “Nate”

Freedom (RX’d)

“Nate”
20 min AMRAP
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Scaling/Modifications coached in class