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
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)