Rope Climbs
WORKOUT – Aston Martin DB5
FREEDOM (RX'D)
7 Rounds
No Strength or Gymnastics
Every 2:00 × 6 sets
WORKOUT – Half Murph
1 Clean Pull + 1 Hang Squat Clean + 1 Front
Squat @ 65–70% OR RPE 6-7
EDOM (RX'D)
800m Run
WORKOUT – VW Beetle
-into-
10 rounds
5 Strict Pull-Ups (or 1 Rope Climb)
10 Push-Ups
15 Air Squats
FREEDOM (RX’D)
Teams of 2
100-80-60-40-20
Calorie Air Bike
-100ft Single Dumbbell Lunge
(50/35) after each set (together)-
(Women Calories: 80-64-48-32-16)
(Scored by Time)
(KG conv: 22.5/15)
MINI PUMP: CORE
Full details in Friday’s notes below
WORKOUT - HYACINTH
FREEDOM (RX’D)
15:00 AMRAP
500/450m Row
25 Push Ups
(Scored by Rounds + Reps)
POWER CLEAN + PUSH JERK
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @
65% OR RPE 6
WORKOUT - FREESIA
FREEDOM (RX’D)
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats (135/95)
75 Double Unders
FREEDOM (RX’D)
20:00 AMRAP
200m Run
5 Wall Walks
400m Run
10 Wall Walks
600m Run
15 Wall Walks
800m Run
Max Wall Walks in remaining time
(20 Wall Walk Cap)
(Scored by Reps in max set of Wall
Walks)
TEMPO BACK SQUAT
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(3 seconds down, 3 in the hole)
WORKOUT - DAFFODIL
FREEDOM (RX’D)
50 Wall Balls (20/14)
35 Toes to Bar
50 Box Jumps (24/20)
35 Toes to Bar
TEMPO BACK SQUAT
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(3 seconds down, 3 in the hole)
WORKOUT - DAFFODIL
FREEDOM (RX’D)
50 Wall Balls (20/14)
35 Toes to Bar
50 Box Jumps (24/20)
35 Toes to Bar
FREEDOM (RX’D)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (35/25)
(Scored by Time)
(KG conv: 15/10 DB)
FREEDOM (RX’D)
8 sets:
300m Run
10 Strict Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
(Scored by Time each set)