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
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