0-9-8-7-6-5-4-3-2-1
Double Dumbbell Bent Over Row (6-7 RPE)
Dumbbell Bench Press (6-7 RPE)
00 AMRAP
200m Run
6 Deadlifts (275/185)
-rest 1:00 between sets-
(Scored by Time each set)
(KG conv: 125/85)
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8.
6 sets
48 Double Unders
12 Burpee Over Bar
WORKOUT – Jakku
FREEDOM (RX'D)
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% OR RPE
6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8
WORKOUT – Coruscant
FREEDOM (RX'D)
21-15-9
Every 2:00 × 6 sets
2 Squat Snatch (singles) @ 75–78% OR RPE
7-8
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
(Scored by Time)
WORKOUT – Naboo
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
(Scored by Time)
Every 1:00 × 8 Sets
2 Power Snatch (singles) @ 72–75% or RPE
7–8
WORKOUT – Miami Heat
FREEDOM (RX'D)
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Unders
(Score by Time)
Every 2:00 × 6 Sets
1 Squat Clean + 1 Hang Squat Clean @
72–75% or RPE 7–8
75 Wall Balls (20/14)
25 Power Cleans (165/110)
75 Wall Balls (20/14)
100ft Farmer Carry (moderate)
-rest 1:00 between sets-
Monthly Challenge
For Time:
100 Toes to Bar
(Cap: 10:00)
WORKOUT – San Antonio Spurs
FREEDOM (RX'D)
3-3-3-4:00 AMRAP
18/15 Calorie Air Bike
15 Burpee to Bar
Rope Climbs
WORKOUT – Golden State Warriors
FREEDOM (RX'D)
10:00 AMRAP
15 Push Press (75/55)
15 Box Jump (24/20)
(Scored by Rounds + Reps)
(KG conv: 35/25)
Every 2:00 × 5 Sets
3 Back Squats @ 72–75% or RPE 7–8
WORKOUT – LA Lakers
FREEDOM (RX'D)
GYMNASTICS
ACCESSORY
10 Rounds
200m run
2 rounds of "Cindy."
5 Pull Ups
10 Push Ups