FREEDOM (RX’D)
Every 10:00 (2 sets)
15-12-9 Calorie Air Bike
5-4-3 Power Cleans (185/125)
Womens calories: 12-10-8
(Scored by Time each set)
(KG conv: 85/57.5 PC)
FREEDOM (RX’D)
3-3-3-4:00 AMRAP
5 Wall Walks
20 Toes to Bar
Max Box Jump Overs (24/20)
-rest 1:00 between sets-
(Scored by Total Reps)
FREEDOM (RX’D)
25:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
5 Strict Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps. For the
run, each 100m = 1 rep)
FREEDOM (RX’D)
Teams of 2:
300/240 Calorie Air Bike (or
400/320 Calorie Bike Erg)
One partner must always be doing
a Dumbbell Farmer Hold (50s/35s).
Switch on the bike as desired.
(Score by Time)
(KG conv: 22.5/15 DBs)
RING MUSCLE-UPS/STRICT PULLUPS:
Full details in Friday’s notes below
WORKOUT - CARDINALS
FREEDOM (RX’D)
15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)
(KG conv: 60/42.5)
POWER CLEAN & JERK
FLUSH CYCLING (C&J)
Every 1:00 (8:00)
2 Power Clean and Push Jerks
(singles) @ RPE 5–6
WORKOUT - TIGERS
FREEDOM (RX’D)
2 Rounds
800m Run
50 Kettlebell Swings (53/35)
(Score by Time)
DEADLIFT
Build up to a 1RM Deadlift
WORKOUT - DODGERS
FREEDOM (RX’D)
50/40 Calorie Air Bike
25 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (35/25)
(20”)
25 GHDs (or V-Ups)
50/40 Calorie Air Bike
(Score by Time)
SHOULDER PRESS
Build up to a 1RM Shoulder Press
WORKOUT - RED SOX
FREEDOM (RX’D)
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)
(Score by Time each set)
BACK SQUAT
Build up to a 1RM Back Squat
WORKOUT - “JACKIE”
FREEDOM (RX’D) - “JACKIE”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)
(KG conv: 20/15)
FREEDOM (RX’D)
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 1000m
Bike Erg or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft DB Farmer Carry (70s/50s)
5 Burpee Box Get Overs (48/42) (or
8 Burpee Box Get Overs @ 30/24)